Welcome to Run Fuel

Why Run Fuel

Run Fuel is a weight loss program for female runners to help you look AND feel better while training.

If you feel frustrated by the scale, the way your clothes fit & the how your body feels when you run, yet totally overwhelmed by conflicting messages around nutrition for women & runners, you have come to the right place. If you're wondering if you need to give up running because it spikes your cortisol, add cottage cheese to everything to increase protein, and intermittent fast or obsess over macros to lose weight, the answer to NO.

In Run Fuel you will learn how to fuel your body like an athlete in a way that is sustainable & gives you the energy you need to get your training done, all while losing weight without getting hangry.

This Is For This You If:

You have gained weight even while running regularly or training for marathons or half marathons.
You're tired of being lethargic and having an energy crash at 3 PM.
Your running paces are getting slower & your body doesn't feel as good during your runs.
Eat "mostly healthy" yet when you look in the mirror your body doesn't look like it.
You find yourself skipping meals and then over-eating at dinner or raiding the pantry at night.

Run Fuel will help you lose weight and keep it off while fueling your runs without going hungry! Let me show you what's possible for you:

Rebekah, who lost 8 pounds in 8 weeks with Run Fuel, said: “I felt like I was floundering before, and now I have confidence in my ability to fuel myself. I really feel like I’m fueling my body better for runs. I’ve consistently lost weight in what feels like a healthy way. It’s given me structure and education that I craved. I’ve felt stronger than I’ve felt in years on my runs.”

Erin is a teacher & sports mom who did Run Fuel during the busiest time of year. She said her biggest wins were: “Lost 12 lbs, runs stronger, more consistent with eating choices. I’m still using the fueling journal. Having that accountability is very helpful.

How Does Run Fuel Work?

Run Fuel is both a course AND coaching program based on 2 main concepts that are proven to work for runners & endurance athletes. My signature methods are learned from my UESCA Endurance Nutrition certification, my run coaching experience, 9 years experience coaching runners lose weight & improve body composition & my 14 years of experience as a high performing runner. You will not just learn HOW to fuel your body but I will help guide you and keep you accountable along the way so you actually do it.

4 Step Weight Loss for Runners Course

My Signature 4 Step Weight Loss for Runners Method Was Created Based on 3 Science Backed Concepts:

We structure your meals & snacks to burn more fat, reduce hunger & improve energy without counting calories or macros. Right now, you are likely not paying attention to how your plate looks at each meal and maybe even only eating a true full meal at dinner with your family. You're probably not eating how you should before or after your runs either. You may think you're eating pretty healthy, but in reality, there are some key components of your diet that you're not paying attention to at all. This is exactly why your energy is low, your run times are slower and you're so hungry that you feel like you can't satisfy your hunger and end up snacking in the afternoon or evening or going through the drive through.
Emphasis on anti-inflammatory foods & fiber to improve running performance & improve long term health, without sacrificing flavor. You will be amazed at how much food you CAN eat, how much better you sleep (no more hitting snooze 3 times), and how much less sore your legs are after a big run when you're paying attention to the quality of your food. You will feel much more in control of your cravings & mood as well and still enjoy this healthy food because it can and should taste really good Most likely a lot of the foods you're using to fuel your body are convenient (including popular pre-run fueling options like PopTarts) or even foods you consider healthier are creating inflammation & are making it harder for you to maintain or lose weight. Data supports this: The BROAD study (Wright, N., Wilson, L., Smith, M. et al. ) concluded that focusing on the quality of food was far more important than portion control or exercise (explains why you can gain weight even running MORE and eating LESS).
Fueling Matches Your Running: A mistake you may be making that can lead to weight gain or bonking during runs, is not understanding how your nutrition needs change based how hard and how much you are running. What kind of snacks, how many veggies or carbs you put on your dinner plate, and what you're eating during a run should change based on how far out you are from your race, your training plan & your goals (weight loss vs. performance). In Run Fuel you'll learn how to do this in a way that is simple and easy to implement now and as you run for years to come!

When you start putting premium fuel into your body & treat yourself like an athlete, you will perform, feel and look your best.

The good news? You don't have to give up your favorite foods - one of the S's in my meal planning is your Smile - food that makes you happy so you can enjoy date nights, family pizza night or Easter dinner without guilt - and yes that includes french fries & wine.

These concepts are introduced over a 4 step framework designed to be completed in 8 weeks, so you're not overwhelmed (and you're probably already doing SOME of this but just not all of it).

I teach you the practicality of doing this as a busy runner, likely with kids and/or a career. My 5 S meal planning method , along with recipes and simple meal ideas that work for your family too, will help you implement this in a way that feels sustainable.

Coaching For Individualization and Accountability & Community So You Stick With It

You're an individual runner with unique challenges & needs & Run Fuel is designed to not just tell you what to do, but help you actually it.

Run Fuel includes access to coach Nicole within the group and directly for questions (am I eating enough on long run days!? The scale isn't moving as quickly as I want - can you help me troubleshoot?) & guidance to apply it to your training and life. For accountability, there is a individual weekly check in form where you'll share your progress, wins & individual questions.

The women in the group are all female runners just like you and when you check into the app you'll feel encouraged & motivated instead of confused & defeated like when you scroll Instagram. Join the optional monthly live call to get a bonus training (things like emotional eating, relationship with the scale, travel fueling tips and more) and ask questions.

This Has Worked for Me at Age 40 and Many Other Runners Like You

In the photo on the left, I had just ran my first 50K & celebrated my 40th birthday at the heaviest weight in years. On the right, was just 4 weeks later.

Ironically, I had also increased my mileage and was running the most miles I ever had that year. I was eating “mostly healthy” yet I felt tired, bloated and none of my clothes fit. I knew I wasn’t fueling my body to match my ambitious running goals.

I went shopping for new clothes for my 40th birthday party and left the mall empty handed, feeling completely defeated.

I could have said “I’m just getting old.” Or “Maybe I need to run less and focus on heavier weight lifting like the 40+ gurus on Instagram say.”

But no. I LOVE running & I ALSO want to feel great.

I needed to get honest with myself: it was time to change my habits.

But I also did not want be hungry or feel deprived. I was about to start training for a marathon, with the goal of setting a PR, and I needed to balance fueling my body well for my runs & creating the calorie deficit required to lose weight.

Once I committed to the principles I teach in Run Fuel, I lost 5 pounds in those first 4 weeks (photo) and went on to lose 12 pounds and 7.5 inches. My running paces got faster, my clothes fit better and my skin even looks better. I qualified for Boston Marathon & have helped hundreds of other runners go through the program.

This is what you will learn to do in the Run Fuel program. How to eat to lose weight AND fuel your running, even after the program ends!

Check out this email from Kelsy that I got after she finished the program:

Imagine feeling confident in your body, sleeping better, running faster, and feeling empowered & in control of your fueling....

Without having to explain to your friends at dinner that you’re on a diet again

Without worrying that you’re not eating enough to support your training

Having to say no to cake on your daughters birthday

No tracking macros or cutting out food groups

Without being that mom who hides behind the camera in family photos

Without feeling completely overwhelmed by the amount of conflicting info on social media

Without quitting running & doing a heavy lifting program

Check Out These Runners Results In The First 2 Months of Run Fuel

WHAT'S INCLUDED FOR $199/MONTH FOR 3 MONTHS

Get everything you need to lose the weight as a runner in a healthy, sustainable way, AND learn how to keep it off and feel confident that you're fueling your training right for years of running to come.

When you sign up, you will get immediate access to a private app which includes:

1. 4 Step Process with trainings & resource library (including recipes/meal ideas) in private app/website so you know exactly what to do to fuel your both as a runner & WHY you’re doing it.

2. Weekly accountability check ins & when needed, 1:1 feedback from me for encouragement, troubleshooting & questions, so you’ll be more consistent & recover from setbacks faster

3. Community of women going through the program with you so you feel understood & encouraged

4. Monthly live coaching calls with me (recorded) covering topics like the scale, emotional eating and more, along with a Q&A portion on all topics.

No food groups are eliminated and you can do this around holidays, events and even vacations if needed.

No need to wait for the “perfect time”

More On the Nutrition Plan Itself and What You'll Eat:

The nutrition is principles based - I teach you how to fill your plate at each meal and what kind of snacks to eat depending on your goals or the day (weight loss mode, training, long run day vs. easy day etc). There's guidance on what kinds of foods and how much, but no measuring or macro counting. No foods are completely off limits, though I will tell you which foods to eat daily vs. save for a weekly "smile" .

I do provide a full week meal plan for those who want an exact plan to start, as well as a recipe library (using my 5S meal planning method that helps you make meals once for a few days and simple, quick dinners), but the goal is for you to eat in a way that you enjoy (and fits in with any dietary restrictions/preferences if you have them) and that you can keep up long after the program ends.

The first step of the program is a self analysis to identify where you're greatest areas of growth are, and then the next 3 steps help you make changes & learn to fuel your runs over time so it's not completely overwhelming! There is a fueling journal that I recommend using and you can submit for feedback as well if you want to make sure you're on track or troubleshooting (if you're hungry, extra tired or not seeing weight loss as quickly as you'd like).

Still Need to Hear More?

Watch this video - Why Diets Don't Work for Runners - to learn more about how Run Fuel is different

If you have any questions about if the program is the right fit for you, don't hesitate to email me [email protected]

Ready to Sign Up?

GROUP: The Group Program for Run Fuel is $199/month for 3 months. (Most Popular Option) . This option does include weekly accountability check in & access to Nicole for 1:1 questions when needed.

INDIVIDUAL: 1:1 Coaching Option is $499/month for 6 month minimum and includes everything in the group program plus run coaching & individual nutrition planning based on your run/workout schedule, calls (initial deep dive call, and 1 1:1 call per month) AND 1:1 questions, accountability & coaching via What'sApp.

After the 3 months, you can choose to leave the program, continue in Run Fuel for more support with weight loss or move to my Run Fueled & Faster community ($35/month) for continued support & accountability with healthy eating and running.

FAQ

I am training for a marathon and have gained weight - but my race is 7 weeks away. Should I join now or wait?

I recommend waiting and doing the program after the marathon. In this final phase of marathon training you want to be focusing on fueling for your performance & putting yourself in a calorie deficit is trickier and also will impact your ability to train at your full potential.

My marathon is in the fall but I have a few races over the summer. Is it OK to try to lose weight even when I have those other races during the program?

Absolutely. If your priority is weight loss, you can make nutrition changes even while running regularly and doing races.

Would you recommend I sign up for your program even if I’m not over 35? I’m 31! But what you’ve described is very similar to what I’m experiencing.

Yes, while I designed the program for female runners 35+ any age female runner can join.

I have a trip, holiday, vacation, etc during the next 3 months- should I wait til after?

No - arguably there will always be something that will come up in life in any 3 month period. The program is designed to be do-able on the go & allows for all types of food. You may not lose weight on the trip, but you can still maintain and come back feeling better!

$199/month is not in my budget. Do you have something else I can do?

The program is priced this way because it not only combines knowledge that is specific to you as a runner, but it includes a coaching/community element that is crucial for many people's success. Doing something on your own without a coach or community will be harder. I also find that when you invest money in yourself, you show up more consistently to prove it was worth it - so the psychological benefit is great too :) I personally have invested thousands of dollars into coaching and I find it 100% worth the investment every time.

That being said, I know it is not in everyone's budget. My Run Fueled & Faster community is a place where you can be supported & learn about fueling, nutrition & running (but its not weight loss specific) and is just $35/month. This is also where I recommend runners who finish Run Fuel go to get continued support and a community of runners who value healthy eating and fueling.

Does this work if I'm vegetarian or vegan or gluten free?

Absolutely! This program works for all diets and dietary restrictions. I teach you the guidelines and how to fill your plate like an athlete and YOU get to customize it based on your unique preferences, food intolerances and family. There are meal plans if you like to have more structure. The sample meal plan has a vegan option with grocery list.