Ready.Set.Win

Ready to test your knowledge and win some prizes? 😃 This weekend, we'll be asking a total of 8 training/nutrition questions. You have to be fast though- the first person to answer 4 of them correctly wins early access to our new "Roadmap to Resilience" program. (Launches in February for everyone else!)

With "Roadmap to Resilience", you will:

-Build better habits
-Learn how to balance stress and rest
-Optimize your workouts
-Simplify nutrition
-Improve your fitness
-Prevent injury
-Look and feel better

Ready? Set? Win!

It's time for our annual Veterans Day Sale! Thank you to all those who serve, we appreciate the sacrifice you and your families make to keep our country safe. Enjoy 50% off any plan this weekend, on us.

Ready.Set.Win.   “You were born to win, but to be a winner you must plan to win, prepare to win, and expect to win.”— Zig Ziglar SERVICES*All services are currently virtual.  Personal TrainingData shows that athletes with custom plans are 10% faster and get injured 36% less often. (That’s 24 minutes off ...

Hey, you! Did you know it's Hug a Runner Day?! Make sure to hug the runners in your life today!

Want to show them just how much you appreciate them? Tag them below! They'll get to chat with a run coach, a week of personalized training, healthy recipes, a gait analysis, and entry into our gear raffle. Did I mention, it's all FREE?!

One of our own RSW coaches is a veteran and we couldn't be more grateful. As a thank you, we want all veterans and active military, as well as their spouses and parents to enjoy 50% off this weekend. Nov 11th-14th

Ready.Set.Win.   “You were born to win, but to be a winner you must plan to win, prepare to win, and expect to win.”— Zig Ziglar SERVICES*All services are currently virtual.  Personal TrainingData shows that athletes with custom plans are 10% faster and get injured 36% less often. (That’s 24 minutes off ...

Got a smartwatch? If you're not tracking HRV you're not getting the most out of it!

All You Need to Know About Training with Heart Rate Variability We do a deep dive analysis on training with HRV to help you get the most from this all-important metric.

To all our southerners suffering through summer- it's worth it!

The Surprising Benefits of Training in the Heat Is heat better than altitude? The science seems to say so.

Happy 4th of July, from our family to yours!

May you continue to dream, persevere, and WIN. (Work-Improve-Never stop) No dream is too big if you believe in it.

It's hot, it's summer, it's iced coffee time! When you're waking up extra early to beat the heat, sometimes you need a little help getting out. Sipping on a homemade iced coffee pre-workout:
-cools you internally, allowing for harder effort
-gives you a boost of energy
-supplies some healthy, easy on the belly carbs for you to burn
-hydrates
-makes getting out of bed easier by giving you a "treat" to look forward to!

Avoid the sugar rush of a Starbucks and make your own:

10 oz brewed coffee (chilled)
4 oz oatmilk (or chocolate Fairlife for an extra chocolatey treat)
1/2 tbsp cocoa powder
1/2-1 tbsp date syrup
1/4 tsp vanilla extract
Sprinkle of salt

Place all ingredients in a shaker bottle, shake well, and let sit in the fridge overnight. Serve over ice.

This one's for the dads. The ones who inspired us, supported us, motivated us, and challenged us. The ones who drove us to endless practices and sat in the car, on the field, or in the stands for hours on end. The ones who brought us snacks, band aids, and post-practice pizza. The ones who nurtured our dreams, celebrated our victories, and glued back together our broken pieces. The ones who helped us become who we are today.

Thank your dad today! We did, and want every dad to know how awesome we think they are- 50% off the 1st month of any plan is theirs when they sign up this week. Code: SUPERDAD

Note from the coach: as the temperature rises to 100+, my motivation to run drops. It's hot, it's hard, it's honestly kind of miserable.

Yet, the post it notes on my mirror remind me "you didn't come this far to only come this far", "do the [I'm]possible", and "find a way" so I set my alarm for 4am when it's cool(ish), split runs between dreadmill/outside, or wait til 8pm to head out.

I'm not super human, and I'm not saying it's easy, but if you want it, find a way. Stop making excuses, and start looking. You got this.

*giveaway* It's time for a Summer Sugar Rush Challenge!

Who can eat the most Swedish Fish...? Just kidding...don't do that!

What it is:
Ditch processed sugar for 2 weeks

How to join:
Follow , like this post, and ditch sugar

How to win:
Check back daily for tips and when you see the code phrase "sugar rush" in a story or post, leave an emoji in the comments!

What you'll win:
Free gear!

Fit vacation tip #4- establish a sleep routine prior to traveling and maintain it throughout. Between late nights out and sleeping in, it can be tempting to throw good sleep habits out the window. However, proper sleep is vital to not only feeling your best, but also looking your best.

A disturbed sleep cycle messes with your hormones, which control everything from hunger cues to muscle growth.

The week before traveling, try a low dose melatonin supplement (we like children's sleep and dream) thirty minutes before your desired bed time. Continue this through your vacation and practice good sleep hygiene such as turning the temperature down, avoiding blue light, unplugging from devices, and following a set sleep schedule.

Tuck in right and avoid jet lag next time you travel!

Fit vacation tip #3- balance! Life is about balance. Too much stress, you get sick or injured, too little, you don't see any progress... but hit the sweet spot and magic happens. Just as balancing hard training and rest days yields the best results, balancing nutrient dense foods with occasional treats allows for a healthy lifestyle without deprivation.

Remember the 80/20 rule! Keep 80% clean eating, and allow yourself no more than 20% treats. Pick your treat, and enjoy it guilt free. but make it worth it!

Fit vacation tip #2- no gym? Get creative! Golf cart paths make great running trails, benches are perfect for step ups/dips/push ups, and your suitcase or backpack can serve as a make shift weight. (Farmer carries, anyone?!) Bands pack down and travel well, so there are literally

Dm us if you need help putting a vacation workout together!

It's summer! With that comes travel and vacations for many... but navigating summer fun without derailing your training and health goals can be tricky.

Next week, we'll be sharing a new tip/trick each day to help you make this your best summer yet!

Travel tip #1- pack an empty bottle on your backpack and fill it up once you're through security. Avoid the temptation to get a bubbly drink which will just make your stomach bloat when you fly. Opt for putting a Liquid IV Energy Multiplier in your bottle instead. The matcha will give you an energy boost and help protect you from nasty airport burgs. Plus, the electrolytes will help combat jet lag.

That tired feeling after flying is similar to altitude sickness as your body adjusts to different altitude changes and pressures. Avoiding carbonation and hydrating smart like you would if you were traveling to higher elevations will help start your trip off right.

Pedialyte now has single serve bottles and packets! At 17 oz with almost 700 mg of sodium, these bottles offer some serious hydration punch.

Easy on the stomach, low cal, high in sodium and other minerals lost through sweat (or puke) Pedialyte pops have been a staple for our distance athletes for years.

We know it can be overwhelming wiith countless hydration options out there. Go ahead, take a page from our book and give it a go. Let us know what you think!

*not a sponsored ad

Thank you to those who've sacrificed for our freedom.

If you are a current military member, spouse of an active military member, or spouse/parent of a fallen soldier, we'd like to give you one month free to thank you for your sacrifice. Pick any plan and work with your own personal coach from the comfort of your home, no strings attached. Send us a dm, comment below, or email us at [email protected] to be contacted by a coach who will help get you set up.