Be Well Studio LLC

11/13/2025

Being a crew or pacer for a 100-mile runner isn’t for the faint of heart 😂

Feet pics, p**p talk, sleep deprivation, emotional aid station drama… and somehow, they still come back for more.

To my crew—you’re the real endurance athletes 🏅💪

11/12/2025

🏃‍♀️🎉 End of Year Coaching Special—The $99 Deal! 🎉🏃‍♂️

Have a running goal for 2026? Let’s make it happen—starting now.

Between now and the end of the year, I’m offering my $99 Deal:
💥 $99 for my Be Well Basic online run coaching OR
💥 $99 OFF my Gold Level coaching program

I’m a UESCA Certified Ultrarunning Coach and ACE Certified Personal Trainer, and no—you don’t need to be training for an ultra to work with me!

You just need a goal and the desire to become a stronger, more confident runner.

🟢 Be Well Basic
For self-motivated runners who want structure + light accountability
✅ Custom running plan tailored to your goal
✅ Weekly check-in via text or email
✅ Weekly review of completed workouts + feedback

🟡 Gold Level
For runners who want full support + accountability
✅ Custom running plan for your goal race
✅ Unlimited communication
✅ Bi-weekly and adjustments and feedback on every workout
✅ 2 hours of Zoom/Phone check-ins per month
✅ Strength workouts to complement your running

🎯 Whether you’re running your first 5K or training for a 100 miler, coaching gives you the structure and confidence to get there without the guesswork.

➡️ DM me or hit "schedule with me" link in my bio to schedule a run coach discovery call to grab your $99 coaching spot before December 31st.

Spots are limited so I can give each athlete the attention they deserve!

11/11/2025

“Zero calories” doesn’t always mean zero calories.

Here’s why 👇
Food companies can legally round calories down to zero if the serving size is tiny — anything under 5 calories per serving can be labeled as 0 kcal.

So when a label says:
➡️ “Zero calories”
but the ingredients say:
➡️ fructose / sugar / carbs…

…it’s not zero. It’s just rounded.

Some products use this trick to position themselves as sweeteners instead of fuel. Others are straight-up mislabeled.

If it contains carbs, assume ~4 calories per gram — no matter what the front of the package says.

For athletes and endurance fueling:
✅ track grams of carbs, not the “zero calories” claim.
Calories don’t power your race — carbs do.

Read labels. Marketing lies. Chemistry doesn’t.

11/09/2025

It’s almost the end of the year. You could wait for January 1st to start making your health a priority...
Or you could just start now.

If my goal was to lose weight, here are 4 things I’d start doing today:

1️⃣ Cut the snacks and stick to 3–4 balanced meals.
Think: about 30g of protein, 30–40g of carbs, and 15–20g of fat per meal.
It doesn’t have to be perfect — just aim for meals that actually fill you up and keep you satisfied.

2️⃣ Stop drinking your calories.
If weight loss is the goal, getting rid of the liquid calories (soda, fancy coffee drinks, even “healthy” smoothies) makes a huge difference.

3️⃣ Lift weights — and lift heavy.
If you’re still using the same weight you picked up two weeks ago, it’s time to bump it up.
The last rep or two should make you say “oof.” That’s where the progress happens. 💪

4️⃣ Sleep more and say “no” more often.
Put the phone down, turn off the screen, and go to bed earlier.
Could you get one more hour of sleep tonight? Probably.
Sleep is the secret weapon for better recovery, hormones, and weight loss.

Don’t wait for a new year or a “perfect time.”
Start small, start messy — just start now.

If you want help getting stronger and learning how to lift heavy the right way, send me a DM — I’ll tell you more about my strength training plan that focuses on building real strength and confidence in the gym. 💥

11/09/2025

Learning to heal your relationship with food is one of the most freeing things you can do for yourself. It’s not about restriction—it’s about trust, awareness, and showing up for your body with compassion. 💛

Sharing this because someone needs to hear it today.

One of the most impactful steps I took toward healing was stepping away from coaching clients and reviewing food logs all day. When you spend hours analyzing other people’s eating habits, it becomes almost impossible to turn off that constant evaluation in your own life. I had to separate my journ...

11/07/2025

I’m following the nutrition guidelines prescribed for me by a sports performance nutritionist—aiming for about 100 to 120 grams of carbs per meal the day before a big workout. It keeps my glycogen stores topped off and my legs feeling ready to go.

Fueling for high mileage means carbs and protein are non-negotiable (especially for us menstrating women!)—here’s what a typical day looks like for me ⤵️

🥯 Pre-run: Cinnamon raisin bagel + coffee + 16 oz water with a Nuun tablet (56g carbs / 12g protein)

🥞 Breakfast: Pancake with blueberries, a little peanut butter, maple syrup + OJ (110g carbs / 40g protein)

🥪 Lunch: Turkey sandwich on .creech homemade milk & honey sourdough + grapes + cookie dough + post-lunch coffee (112g carbs / 40g protein)

☕️ Afternoon snack: 1 scoop protein + a sample of coffee cake

🍛 Dinner: Peanut salsa chicken with rice + broccoli + a few handfuls of Sam’s homemade kettle corn (≈100g carbs / 30g protein)

🥱 1 scoop of protein on my way to bed (30g protein)

✨ Daily Total: ~420–430g carbs + ~120g protein

Eating this much is work! But its work that keeps me running long distances as healthy as possible and performing my best 🏔️

11/06/2025

Kids learn more from what they see than what we say. Since Nora was born, I’ve focused less on teaching healthy habits directly and more on modeling them in our everyday routines.

💪 Morning movement: Since day one, Nora has woken up to me exercising. It’s normal to her now—just part of what mornings look like.

🚶‍♀️ Walking to school: She’s walked to school since fifth grade. A one-mile drive always felt unnecessary, and over time, she went from walking with me to walking on her own. Independence + daily movement = win-win.

🥗 Consistent meals: We’ve always eaten at the table, together. Until this year she packed her own lunches, and dinner has always been a family ritual—phones down, connection up.

📵 No phones in bed: Her phone charges in the hallway overnight. This rule started with her but honestly, it’s just as good for adults. Screens off, books on.

It’s never been about perfection—just quiet consistency. The habits our kids absorb are the ones they see us living.

11/05/2025

Small steps lead to big changes.

When it comes to healthy eating, you don’t need to count every calorie or track every bite. Here are 4 simple daily guidelines I follow to fuel my body well—without tracking food:

1️⃣ Prioritize Protein

✅ Aim for 3 meals a day

✅ Each meal includes a serving of lean protein

✅ A serving = at least 30g of protein from whey or animal sources

❌ Collagen doesn’t count toward this—it’s not a complete protein

Protein helps keep you full, stabilizes energy, and supports muscle recovery.

2️⃣ Load Up on Veggies

✅ At least 2 servings of vegetables daily

✅ Aim for variety—3 different veggies is the goal

Different colors = different nutrients + better gut health 🌱

3️⃣ Include Fruit for Carbs + Micronutrients

✅ 1 serving of fruit per day as a primary carbohydrate source

Fruit provides vitamins, minerals, fiber, and natural energy 🍎✨

4️⃣ Hydrate With Intention

✅ 500ml of water + electrolytes first thing in the morning

✅ Additional 500–700ml with lunch and dinner

✅ Sip to thirst between meals

Hydration = better digestion, energy, and performance 💧

You don’t need perfection — just consistency.

Start with these three habits and watch how much better you feel. 💪✨

11/02/2025

Your nutrition should reflect your goals—whether you’re losing weight, building muscle, or training for endurance. 🍏💪 check out my latest blog post on how my nutrition has changed as my goals have evolved—>

Your food choices should always reflect YOUR goals. And depending on those goals, your nutrition might look completely different than someone else’s.