Dear Runner Bod,

Performance Mocktail & Drinking Your Calories *GASP*

Have you heard of these phrases, "don't drink your calories" or "that drink has empty calories." I break down how I used to follow this rule and now how I have used drinking my calories to benefit me during my marathon training. I share my favorite performance mocktail and tell you why I have added each thing in and how it helps your performance. 
This episode originally aired October 9, 2023.
 
Training in the heat sucks, but my free Hack Your Hydration masterclass can help!
If you have questions about this episode, DM on Instagram @runnergirldietitian

A lil' bone fracture with that low carb diet?

I am talking about bone health and low carb dieting. We live in a world where women are obsessed with losing weight as quickly as possible. It can be frustrating when you start to fuel your body like an athlete and you may gain some weight especially if you are coming from a low carb diet.
I share some of my story with my injuries in my 20's and how it was a result of the dieting I was doing at the time. I delve deep into why going low carb can be hurting your bone density.
 
Let’s make running through menopause a bit easier on ya!! Check out this super short & sweet 5 episode mini-podcast-series on lifestyle factors that make transitioning to peri/menopause tough on the body… and what you can do instead! Click here to register!
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Don't forget to follow me on Instagram @runnergirldietitian

Running Faster at Any Size with Amy Haas

I am talking with Amy Haas, she is a 30 year old runner who loves to run, have fun, and get shit done. She has been running for about 10 years & her current goal is to run a half marathon in every state.
We talk about Amy's Instagram post that prompted me to have her on the pod. She gain 10lbs and how she has dropped major time in her marathon PR. Amy shares:
how training has changed her relationship with her body
about debunking the myth that thinner=faster
her injury that led her to change how she was treating her body
her plateaus that she has experienced and working through the negative self-talk
how she has learned what her body needs so she can show up to her workouts
 
You can follow Amy on Instagram @raceacrossthestates. You can also check out her website https://runwithaim.com/.
 
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If you have questions about this episode, DM on Instagram @runnergirldietitian

Pregnancy Body Image Struggles

I am talking about body image in pregnancy.
Now, if you never plan on being pregnant or those days are behind you, the healing journey is still going to be the same and I think you will find nuggets in this episode.
I explain how I have been working through my body image struggles since becoming pregnant. I was worried about my body changing and feeling shame that I was feeling worried. I share several tips that I found helpful on working through the inner dialog that came up for me. 
 
If you have questions about this episode, DM on Instagram @runnergirldietitian
Training in the heat sucks, but my free Hack Your Hydration masterclass can help!
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Stop Run-Specific-Strength-Training! And Do This Instead with Dr. Kate Bochnewetch PT, DPT, CSCS

I am talking with Kate about strength training and run coaching. Kate is a physical therapist, run, and strength coach primarily working with runners living with chronic illness and pain. She obtained her Doctorate of Physical Therapy in 2020 from Nazareth University, and began providing virtual run coaching services shortly after when she realized the traditional insurance-based PT setting wasn't conducive to her preferred approach. Kate established The Running DPT LLC in 2021 and has been all in on helping runners from all over the world become stronger and more resilient ever since!
Kate shares:
How she got started with her business
Dives deep into an Instagram post she did that I absolutely love, which was how to stop run specific strength training
How she got started with strength training and running
Defines progressive overload is and how to implement it in your strength training
You can follow Kate on Instagram @the_running_dpt. You can check out her website www.therunningdpt.com. 
 
Training in the heat sucks, but my free Hack Your Hydration masterclass can help!
Don't forget to follow me on Instagram @runnergirldietitian

Getting Stronger in Body & Soul with Holly Martin

I am talking with Holly, she is a top-of-the-line personal fitness trainer and run coach, based in Nashville, TN. She is also certified by the National Academy of Sports Medicine and the finisher of many ultra marathons (including two 100 milers!), she specializes in time-efficient circuit training, and individually tailored run programs. Her most valuable service is teaching you how to trade in excuses and plateaued training attempts for the ability to embrace hard work for lifelong results.
 
Holly shares her story with ultra running and how she got into it. She talks about identifying herself as a runner and why it is important to call yourself a runner. She shares her story with strength training and how it helped her ultra marathon running and how she learned to balance the lifting with the running. She shares tips on how to change your mindset in the discomfort through hard/long runs. 
 
You can find Holly on Patreon. Check out her YouTube channel, here. Or if you are interested in working with check out her website here.
 
Training in the heat sucks, but my free Hack Your Hydration masterclass can help!
If you have questions about this episode, DM on Instagram @runnergirldietitian

The one for you if your doctor told you to go low carb during perimenopause

What do you do if your doctor tells you to go on a diet? They are not trained on nutrition and should be referring to a dietitian. I had some members tell me that they were told by their doctors to try these different diets. I talk about why this is not what should be recommended for women, especially those in perimenopause. I get really heated when doctors try to one fix all of us with a single diagnosis based on our weight. I go in depth on what happens to your body when you are going through perimenopause and are on a low carb diet.
This episode originally aired on January 15, 2024.
 
Training in the heat sucks, but my free Hack Your Hydration masterclass can help!
Don't forget to follow me on Instagram @runnergirldietitian

Are you afraid of little ole' you?

I am talking all about mindset. Specifically self sabotage and old belief systems that hold us back from becoming better versions of ourselves. This comes up a lot with my clients so I thought we would talk about today on the pod. I share about black and white thinking and how finding a gray area can be helpful.
 
Training in the heat sucks, but my free Hack Your Hydration masterclass can help!
Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!
Don't forget to follow me on Instagram @runnergirldietitian

Ditching Digestive Issues & Physical Pain through Lifestyle with Jill Moellering, NTP

I am talking with Jill Moellering, she is an intuitive eating coach and certified Nutritional Therapy Practitioner helping women create strong healthy bodies they'll love, without the ups and downs of dieting. Jill guides women through the process of changing their relationship with food, exercise and their body while conquering binge eating, overeating, and emotional eating. 
Jill shares her story with digestive issues and orthorexia and how she recovered from it. Jill gives tips on how to handle negative thoughts on hard days, how she uses different methods to regulate her nervous system and gives you ideas on how to implement it in your life. She shares her running story and how she identifies now as a runner. 
 
You can follow Jill on Instagram @wholebeanwellness. You can check out her website here. Tune into her podcast by clicking here. Or find her on Facebook.
 
Training in the heat sucks, but my free Hack Your Hydration masterclass can help!
Interested in trying Soul CBD? Use my code serena to get 30% off!
Want to talk more about this episode? DM me on Instagram @runnergirldietitian

Appetite zapped in the heat or after a workout?

It has been so hot where I live!! Why does our appetite get suppressed or reduced while training? This is really common when we are training, especially in hot weather. What do we do about it? Do we need to worry or care about it? I talk about what is happening in your body that is making your appetite is suppressed or reduced. I give you tips on how to get out of the fight or flight mode and into rest and digest mode.
 
Training in the heat sucks, but my free Hack Your Hydration masterclass can help!
If you have questions about this episode, DM on Instagram @runnergirldietitian