Nutrition Energy

11/09/2025

THANK YOU!!!!

Last Sunday I ran my 10th NYC Marathon, and thanks to the amazing support of friends and family I personally raised $5,249, all of which goes to the American Cancer Society to support research and treatments for those who need it most. As a team, our ACS NYC Marathon group raised $1,519,000 - over 1.5 MILLION dollars!!!!

Again, THANK YOU!

Sunday was an absolutely beautiful day in NYC and as usual, NYC was out in full force cheering and supporting every runner all day long.

Personally, I felt great until ~ mile 13, then my hamstring, which had been feeling tight for the past month or so, started pulling on my right knee, reminding me to respect this distance. Shortly thereafter, my left hip joined in the reminder - just in case I was not receiving the message to slow down. The next 13 were a lot harder than the first, which probably sounds like it makes sense, but also is not always the case. Through my run up 1st ave, into the Bronx, back down through Harlem and back in NYC and finally Central Park -twice (if you don’t know the NYC course, you enter CP at 90th st, then have to exit the south end, run along central park south and re-enter the park at Columbus Circle for the final few minutes to the finish line!), I read every sign, thanked the spectators for being out there, chatted with other runners and took some pictures for the first time ever. This was my slowest marathon finish and felt like a much bigger struggle (despite taking me 26 minutes longer than 2 years ago), but a marathon is often a metaphor for life-you never know what you are going to get -and it’s how you respond and what you make of it that counts. Plus, I had already accomplished my goal of running for the American Cancer Society cause-so it was a great day!
Thank you all again for your support!
Thank you to coach Ramon and Team American Cancer Society for all you do to help make it possible for some many to run these meaningful miles to support the American cancer society.

In gratitude,
-Lauren 🙂

11/04/2025

10 th in the books.
It was my slowest marathon finish and felt like a much bigger struggle (despite taking me 26 minutes longer than 2 years ago), but a marathon is often a metaphor for life-you never know what you are going to get -and it’s how you respond and what you make of it that counts.
Thank you to for putting on an amazing event yet again. Thank you to and for your support and our meaningful miles to support the American cancer society.

11/02/2025

What are you doing tomorrow?

11/01/2025

I work with hundreds of endurance athletes every year and of course we talk about and plan their pre race carb-loading. And in case anyone needs to see what it looks like in real time, here is a quick snapshot of what my past 24 hours of pre carb-loading has looked like.
And to confirm, it is not a fun carb party. It takes planning and effort and intention to eat as many carbs as we need in order to fully stock our glycogen in our to feel our best running 26.2z
And it is worth it!
Best of luck to everyone running NYC tomorrow. I’ll be out there with you.

10/29/2025

We cannot let 20% of our kiddos go hungry as of November 1st. No matter what your political views are, THIS is unacceptable!

10/26/2025

Including some candy in your basket, grocery haul, day, week or life is NOT a problem and NOT a default in your judgement or character. It will NOT negatively impact your health. It is the false belief that eating candy is “Bad” or “Wrong” that leads to guilt, shame and overindulgence. Normalize eating and enjoying your fav. Candy/treats AND a wide range of whole foods every day for your best health outcomes and enjoyment along the way. A win win!!

Think about what this brings up for you.
As we approach Halloween (aka, the candy holiday that kids love and many parents & adult dread), do you look forward to Halloween?

10/07/2025

Hello Friends,

While the calendar clearly states it is October, the weather still feels like summer - which is lovely for picnics and fall outings, but continues to cause long runs to feel harder than most of us running a fall marathon would like.

The NYC Marathon is now less than 4 weeks away, meaning that our last and longest runs/running blocks will be this upcoming weekend, and then we begin our taper. For those of your who are also endurance athletes, you will already know what a taper means for marathon running and either you look forward to it…or dread it. For those that do not, it means we will run slightly less each of the last three weeks prior to the marathon and then increase our carb intake to “carbo-load” and ensure we have as much carbohydrate energy and fluid stored in our muscles as we can to help carry us thought the 26.2 mile course on marathon day.

Continued thanks to so many of you, my awesome, supportive and generous friends and family. With your help, I have already raised $4,648. of my $5000 goal over the past 4 months. My goal is to raise the final $352 this week, to ensure I have met my final fundraising goal and commitment by the time I run my last long run this Saturday. I just received my American Cancer Society Team DetermiNation race day shirt and have been planning where I will write the name of my father, Mickey Wallack, as well as my Aunt Pam, Rachel Cane, Natalia Pope, Jo Murphy and a few other friends/family members we have lost to cancer. I will also be running in support of several family members and friends who are currently undergoing treatment for cancer or are in remission from their cancer and will be writing their names on my race day shirt and running with them and for them as well. If you have anyone whose name you would like me to add please let me know and I will gladly run with and for them as well.

Thank you all again for your support-both in words, emails and spirit and in your donations to the American Cancer Society.

You can use the link below to reach my personal fundraising page if you’d like to see more or make a donation.

https://secure.acsevents.org/site/STR?fr_id=110609&pg=personal&px=60577102

With love and gratitude,
-Lauren 🙂

I’m supporting the American Cancer Society to honor those touched by cancer by raising funds for groundbreaking research. Support me.

08/14/2025

I am generally a morning training girl, and have trouble getting out to do any real training after a long day, but I am so glad I got out and swam today.
I had my swimsuit, cap, goggles etc ready to go and had also placed a banana, water bottle and 1/2 Pb sandwich in my bag so I’d be fueled and out the door quickly.
The water was calm and the view was perfect.
I am L💜ving my new (since December) swimming headphone. They contain the same over ear technology I love while running, but they are 100% waterproof and play music under water.
I grew up as a pool swimmer - (Shout out to my old Hauppauge Sea Eagles Swim team!), 🙂 and had to really get used to swimming in open water when I decided to register for my first tri (back in 1999!)
Having great music to listen to helps me relax and enjoy my swim (rather than trying not to think about what sea life might be swimming near and around me 😳).
Another shout out to , for insisting that I purchase, and swim with, this beautiful orange flotation device. Boats and boarders will see me coming, and I can stash my keys & phone—so the music will play in my headphones- inside a waterproof pouch.

07/22/2025

Hello Friends,

I hope you are enjoying some summer fun and also staying cool and hydrating when out in the heat.

I am currently in week 5 of my NYC Marathon training with Team Determination and the American Cancer Society. I went from a long run of 8 miles - to 10, to 12 and this past weekend I ran 13.5 in the heat and humidity, and was sure to follow my own sports nutrition advice, drinking 1.5 liters of Skratch sports drink and consuming a pack of energy chews plus an energy gel during that effort. While running long distances (in the heat of summer) is never easy, my resolve to continue is stronger than ever this year as I train with extra purpose to support the mission of the American Cancer Society and support their mission to end cancer as we know it.

My dad supported me in every swim meet, track meet and road race from age 8 when I joined the Hauppauge Sea Eagles Swim team and through HS, college and beyond, and I want to use my drive to run and complete endurance challenges for a greater good.

First I want to say a big thank you to all who have already donated to this important cause!
Next, to any of you that still wish to do so, I would greatly appreciate your support and donation to the American Cancer Society. They support cancer patients and their families every step of the way - by investing in cancer research, providing patient support and advocating for policies that promote cancer prevention, early detection and access to affordable healthcare -and they need our help.
Please use my secure link below to check out my training and fundraising page and to donate:

https://secure.acsevents.org/site/STR?fr_id=110609&pg=personal&px=60577102

With love and thanks,
-Lauren 🙂

I’m supporting the American Cancer Society to honor those touched by cancer by raising funds for groundbreaking research. Support me.

06/11/2025

I really do LOVE speaking to people about how to actually put their efforts and intentions towards reaching their health, fitness and nutrition goals and dispelling all of the diet culture and current/trendy (+ usually incorrect or unhelpful) messaging around what one “should” or “should not” do or eat.
This week I spoke to a group at an and had a blast!
I spoke about why eating pre workout is essential 🍌 + 🥛 and how to maximize their training efforts by supporting their bodies with adequate fuel (food!) and hydration post workout. 🏋🏼‍♂️
We covered how much protein 🥚and carbs 🍞actually is enough post workout (more than most people think!) and much more.
It was a really fun and smart group of people, who each came to Orange Theory for different reason.s, but all of us want to include fun and purposeful training to feel better and improve our strength, fitness and emotional and physical health.
Everyone is making choices that align with those goals, and often are doing things they think are a good idea, but may not be helping them- for ex: Eating an egg 🍳 post workout “for protein”, but not knowing that 1 egg is not meeting their protein needs for recovery after these hard sessions!!
It is super fun to be able to share things that will make them feel better. This is why I am still excited and passionate to do what I do and have done every single day since I started my private practice back in 2005.
What do you want to check in on nutrition wise? Ask me here or in a DM, and I’ll answer in a future post!

01/26/2025

12/05/2024

This just arrived in the mail! 🏅
Thank you for sending this to me! We were soaking wet after the turkey trot this year and didn’t stick around for awards.
Third year winning “first old lady” as I affectionately call it. 😂
Top Masters Female is what it says on the letter.
I will continue to run, race, laugh, play, and FUEL and see how long I can keep this streak going.
Just for fun, any bets on the age at which I will no longer be able to be top female masters in our local turkey trot?
Either way, does this make me a professional athlete now??
-thanks for running with me. I’ll take us both out for brunch after our next run.