Sharing a core workout for my runner friends out there.

Hi friends! How are you? I hope you’re having a lovely morning. I’m looking forward to a strength workout, some time on my PEMF mat with my red light mask, and then an afternoon full of client calls.

In today’s post, I wanted to share some tips on core work for runners.

The reality is that running can feel like a complete workout on its own: it builds endurance, strengthens the cardiovascular system, and challenges the lower body. But if you want to take your performance, posture, and resilience to the next level, what you do when you’re not running matters a LOT, too. How’s your mobility? Nutrition? Sleep? Recovery? Core?

Working your core muscles can improve balance, efficiency, and reduce injury risk. The core is more than just your abs, It also includes your hips, lower back, and glutes, which play a huge role in running form and power.

Today, I’m sharing a round-up of the best core workout for runners so you can add simple, effective moves to your strength training routine. These exercises don’t take long but offer huge benefits for every type of runner, whether you’re training for your first 5K or figuring out how to train for a half marathon.

Core Workout For Runners

Today I wanted to chat about:

Why a strong core is crucial for runners.

The benefits of consistent core training.

A detailed list of the best core exercises with how-to steps.

Guidance on how often to include a core routine in your training plan.

My goal is to make this guide as practical and easy to implement as possible. Bookmark it, save the exercises, and I hope it can provide some inspo for your next training cycle!

Is A Strong Core Important For Runners?

Yes x 1000000000. Many runners neglect core strength because they assume running itself is enough. But a weak core can lead to poor posture, reduced efficiency, and even injuries.

A strong core helps you maintain proper alignment, keeps your pelvis stable, and reduces unnecessary side-to-side movement. It also allows you to transfer power more efficiently from your upper body to your legs, helping you run faster and farther with less effort.

(flash back to when I used to run regularly! I’m starting to e

Sharing some easy and healthy Airbnb recipes that you can make for longer vacations or when you want to save a little money on your trip.

Hi friends! I hope you had a lovely weekend and that you’re doing ok. After taking some time off at the end of last week, I’m easing back into the swing of things here on the blog. Writing here has always been a bright spot for me and I hope it’s a bright spot for you, too. <3

I’s impossible to ignore the heaviness of recent events: the loss of Charlie Kirk, the tragedy of the school shooting, the woman who was killed on public transportation, and remembering 9/11. It’s been a lot. If you’re feeling sadness or heaviness, please know that I see you, I feel it too, and I’m sending you a big hug through the screen.

In the spirit of focusing on some of the simple joys, I wanted to share something a little lighter today: easy and healthy Airbnb recipes. I’ve been wanting to publish this since we got back from Spain and now we’re in September. No time like the present

Easy and Healthy Airbnb Recipes for Travel

Why We Cook at Airbnbs While Traveling

When we travel, we’ve learned that eating out for every single meal just doesn’t work for us. It gets expensive quickly, restaurant meals can be heavy, and the kids don’t exactly love sitting at a table three times a day.

What works better for us: eating out for one large meal per day (usually lunch or dinner), and enjoying quick bites out, or making the rest of our meals simple and fresh at the Airbnb. Not only is it more budget-friendly, but it also feels fun to shop local markets, enjoy regional specialties, and gather for a casual family dinner. Also, the restaurants and cafes that we dine at are AWESOME; it’s better to splurge on one larger, amazing meal than a bunch of mediocre places throughout the day.

During our trip to Spain, some of my favorite memories were cooking alongside my friend Sam. She’d make a dish or two, I’d make something at the Airbnb and we’d walk it over, and the kids would run around while we shared good food, good wine, and good company. That’s what vacation meals should feel like! We looked forward to our family dinners, and since they live there, they didn’t need to feel like they had to feed all of us or go out to restaurants multiple times each week. We shared the cooking and cleaning load, and it was awesome.

Read more

Sharing some of my tips on how I beat jet lag and wake up in another country bright eyed and bushy tailed (even while flying economy).

Hi friends! How are you? I hope that you’re enjoying the week! I have another day packed with calls but am looking forward to going live in our Detox group today – just a heads up, protocols are 20% off this week, including the detox.

While I’m sitting here at my desk, I DEFINITELY have the travel bug (again). I read somewhere that constantly needing to travel is some kind of trauma response but we’re just going to ignore that mmm k?  I’ve been meaning to write a post about jet lag and some of the things that have helped me, and figured it would be a good day to share.

Jet lag used to ruin every trip for me. I’d land somewhere new, ready to explore, but my body would be stuck in another time zone: wide awake at 3 AM and crashing mid-afternoon. Over the years (and many international flights later), I’ve tested dozens of strategies to figure out what actually works. Now, I can hop across time zones and adjust quickly, without losing precious days to brain fog and exhaustion.

Here’s my zero-jet lag travel routine.

How to travel without jet lag

Start Before You Fly

The secret to beating jet lag is to prepare before you even step on the plane. A few days ahead of travel, I start shifting my sleep schedule by waking up a little earlier (or later, depending on my destination). Even a 30-minute adjustment each day can make a big difference once you land. Leading up to our last Spain trip, I woke up EARLY (5 and 4:30am) and it was awesome to actually be tired on the plane.

Another tool I love is the Timeshifter app (not sponsored or affiliated, I just love it).It builds a personalized schedule based on your flight details and sleep patterns, telling you exactly when to seek light, avoid caffeine, or take short naps. The app was created with input from sleep scientists and astronauts (!) who deal with extreme circadian rhythm shifts. The first trip plan is free, and it completely changed how I travel. The girls’ naturopath told us about it and it’s been AMAZING.

Smart Sleep Support

Sometimes a little extra help goes a long way.

Melatonin (low dose) – I use this sparingly to help signal my body it’s time to sleep. It’s my go-to for a reset whenever I’m traveling, especially because hotel sleep can be dicey. It’s been a total gamechanger for me.

Magnesium oil or spray – Applying this before bed helps my muscles relax and supports deeper rest.

Sleep mask + ear plugs – Darkness and quiet are non-negotiables. A good mask and quality ear plugs help mimic nighttime even when it’s bright and noisy on the plane.

Blue light blocking glasses – I have bother True Dark and Vivarays and love them both.

Travel pillow + blanket – If I can get a few solid hours of rest on the plane, the adjustment is so much smoother.

Light, Movement & Caffeine

Once I land, I treat light like medicine. Bright sunlight is one of the strongest signals to reset your circadian rhythm. I try to spend at least 20–30 minutes outside in the mornin

Sharing a high intensity interval training treadmill workout you can do in your next home or gym cardio session. Check out the details below.

Hi friends! How are ya? I hope you had an amazing weekend! Ours was a little on the chaotic side but ended with an awesome family dinner. Something random from the weekend: I RAN. Not a lot… just a little. But I read a statistic that said a very small percent of people over the age of 30 ever sprint again in their life, and was I was determined to be a part of that small precent. The reality is that I’m just *now* feeling well enough to add more intense cardio back into my life after my healing journey. It’s been slow and steady and I definitely missed the “sweat from your eyeballs” cardio, but needed to scale back for a while.

It’s important to add variety and changes in intensity in your routine, and one of the easiest ways to shake things up is through High intensity interval training (HIIT). Instead of slogging away for 30 minutes at a comfortable pace, HIIT lets you push hard, recover, and repeat in short bursts that leave you feeling accomplished (and sweaty) in less time.

HIIT can be done with bodyweight exercises, dumbbells, or even outdoors, but treadmill HIIT workouts are one of the most effective (and underrated!) ways to train. By manipulating speed and incline, you can create intervals that challenge your heart rate, burn more calories, and keep things exciting.

Today I wanted to share a High Intensity Interval Training Treadmill Workout you can do in under 30 minutes, which is perfect if you’re short on time but want maximum results.

High Intensity Interval Training Treadmill Workout

Today I’ll share a little recap about what HIIT is, why treadmill intervals are so effective, and how to structure your own workout for your fitness level. I also made ya a little done-for-you 30-minute interval treadmill workout that combines short sprints, Tabata intervals, and strategic rest periods.

By the end, you’ll know how to use your treadmill as more than just a walking or jogging machine. It’s actually a powerful tool for fat loss, boosting insulin sensitivity, and improving cardiovascular health.

What Is High Intensity Interval Training Workouts?

High intensity interval training (HIIT) is a style of exercise where you alternate between periods of all-out effort and periods of rest or low intensity recovery. The benefit of HIIT is that you can get incredible results in less time compared to steady-state cardio.

Research shows that HIIT can:

Burn more calories in less time than traditional cardio.

Improve insulin sensitivity, making it easier to manage blood sugar.

Strengthen your heart and lungs.

Boost metabolism long after the workout is over

Hi friends! Happy Friday! What are you up to this weekend? We have a wild one ahead: a school event, two volleyball games for Liv, one basketball game for P, a tailgate for the U of A, and family dinner at our house. Tons of fun stuff, but the back-to-school chaos is in full swing.

We started off the week in San Diego and went for the long weekend. It was everything my heart could have wished for: tons of beach time, time with our Kleiger fam, delicious food, and coller weather. It’s definitely one of our favorite spots for a reason!
Some pics from the adventures:

Read more