🌱 Tofu Scramble: The Ultimate Plant-Based Protein Breakfast

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One of the best parts about eating plant-based is reimagining comfort classics in healthier, protein-packed ways. Take scrambled eggs, for example: hearty, savory, and easy to whip up. Enter tofu scramble—a plant-powered twist that’s just as satisfying, but loaded with extra nutrients and cruelty-free goodness.

And the bonus? A single serving of tofu scramble can pack over 30 grams of protein—making it one of the strongest starts to your day. Whether you’re an endurance runner, weightlifter, or just need long-lasting energy for a busy day, this recipe hits the mark.

💪 Why Tofu Scramble Works

  • Protein powerhouse: Firm tofu alone brings about 35g of protein per block. Add nutritional yeast and veggies, and you’ve got a nutrient-dense breakfast that keeps you fueled.
  • Customizable: Think of tofu scramble as a blank canvas—you can add whatever veggies and spices you love.
  • Meal-prep friendly: Make a batch on Sunday and enjoy quick breakfasts all week.

🍳 Tofu Scramble Recipe

Servings: 2 hearty portions
Protein: ~43g total (about 21g per serving)

Ingredients:

  • 1 block firm or extra-firm tofu (pressed, ~35g protein)
  • 1 cup spinach (or kale)
  • 1 red bell pepper, diced
  • 1 cup mushrooms, sliced
  • 2 tbsp nutritional yeast (~8g protein)
  • 1 tsp turmeric (for color & anti-inflammatory boost)
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp paprika
  • Salt & black pepper to taste
  • 1 tbsp olive oil (or spray for lighter version)

Optional toppings: avocado slices, salsa, or hot sauce

Instructions:

  1. Prep the tofu: Drain and press your tofu to remove excess water. Crumble it into a bowl with your hands or a fork until it resembles scrambled eggs.
  2. Cook the veggies: Heat olive oil in a pan over medium heat. Add mushrooms, peppers, and spinach. Cook until softened (about 5 minutes).
  3. Add the tofu: Toss the crumbled tofu into the pan. Sprinkle with turmeric, garlic powder, onion powder, paprika, salt, and pepper. Stir well.
  4. Boost with nooch: Sprinkle nutritional yeast over the scramble, stirring until everything is coated and vibrant yellow.
  5. Serve hot: Plate with avocado, wrap it into a tortilla, or enjoy alongside toast.

🌟 Pro Tips

  • For extra flavor: Add a splash of soy sauce or tamari.
  • For extra protein: Serve with a slice of sprouted grain bread or a side of black beans.
  • For meal prep: Store in an airtight container in the fridge for up to 4 days.

✨ Final Thoughts

Who says plant-based breakfasts can’t be protein-packed? This tofu scramble proves otherwise. It’s quick, customizable, and strong enough to power you through long runs, heavy workouts, or just the morning rush.

Next time someone asks where you get your protein—serve them this dish. One bite, and the myth is scrambled. 🌱💪

Chasing Trails and Hot Springs: Our 880-Mile Icelandic Adventure

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There’s nothing like loading up a rental car with good friends, a few ambitious runners, and a flexible itinerary to explore one of the most stunning landscapes on Earth. Eight of us—four runners and four spouses—set off to conquer Iceland’s legendary Ring Road, covering 880 miles of surreal scenery, hearty laughs, and over 50 miles on foot through some of the most jaw-dropping terrain we’ve ever witnessed.

The Ring Road: One Loop to Rule Them All

We kicked things off at Þingvellir National Park, where tectonic plates drift apart and the history of Icelandic democracy lives on in moss-covered lava fields. From there, it was a steady counterclockwise march around the island—each stop more dramatic than the last.

Vik brought black sand beaches and hauntingly beautiful sea stacks. A visit to the Katla Ice Cave gave us the full “Game of Thrones” vibes—frozen, moody, and a little bit magical.

We hit Jökulsárlón Glacier Lagoon, where massive chunks of ice floated silently in sapphire waters, and seals popped up to say hello. From there, the road twisted east to Bakkagerði, home to puffins, coastal hikes, and the Dyrfjallahlaup trail race.

Dyrfjallahlaup: A Race to Remember

Of course, this wasn’t just a sightseeing trip. For the runners among us, Dyrfjallahlaup was the crown jewel. Traversing the stunning Dyrfjöll Mountains, the trail race winds through volcanic slopes, lush valleys, and cloud-kissed ridgelines that make every uphill worth the burning quads. The course is as humbling as it is breathtaking—a soul-filling journey across Iceland’s wild east that left us sweaty, sore, and completely in awe.

Northern Charm and Thermal Bliss

We looped north through Akureyri, Iceland’s second-largest city, and took a much-needed soak at the Forest Lagoon, where geothermal waters and alpine views made for perfect post-run recovery. The crisp mountain air mixed with the steam made us wonder if maybe Iceland has figured out the secret to happiness after all.

In between hiking, running, and sightseeing, we stopped at KHB Brugghús Brewery & Distillery, a cozy and creative spot with killer craft beer, inventive cocktails, and just enough charm to make you wish it were your neighborhood bar back home.

Food, Fun, and Fermented Surprises

Let’s talk about the pizza. We weren’t expecting Iceland to deliver on this front, but damn—from wood-fired crusts to inventive toppings, Iceland knows how to do pizza right. We devoured pies in tiny towns and bigger cities, often questioning if we came for the trails or the cheese.

Then came Black Death. A traditional Icelandic schnapps (known as Brennivín), this caraway-flavored spirit is often used to wash down fermented shark. We stuck with just the liquor, which was… bold. Let’s just say it lived up to its name.

Reykjavik & the Sky Lagoon Sendoff

Our final days were spent in Reykjavik, where colorful streets, lively cafés, and Icelandic street art brought a bit of urban flair to our nature-heavy journey. We ended our trip at the Sky Lagoon, floating in the steamy waters overlooking the North Atlantic, bodies relaxed and spirits high.

Final Tally: 880 Miles Driven, 50+ Miles on Foot, Infinite Memories

Between the mountain trails, glacier lagoons, craft brews, and all the ridiculous group photos, this Icelandic adventure was everything we hoped it would be—and more. We laughed, ran, hiked, soaked, and yes, even survived the Black Death.

Until next time, Iceland. Or as we now call you: the land of pizza, puffins, and perfectly sore legs.

Conquer the Distance: A 16-Week 100K Ultramarathon Training Plan

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Running 100 kilometers isn’t just a feat of endurance — it’s a full-body, full-mind adventure that tests grit, preparation, and trust in the process. Whether it’s your first ultra or you’re leveling up from the 50K distance, this 16-week training plan will guide you to the finish line with structure, smart fueling, intentional recovery, and gear that won’t quit before you do.

Training Plan Overview

This plan assumes you’re comfortable running 25–30 miles per week and have a solid base. You’ll gradually increase volume and include back-to-back long runs, strength work, and recovery weeks.

Weekly Structure

  • Mon – Rest or cross-train
  • Tue – Speed or hill workout (6–10 miles)
  • Wed – Easy run (5–8 miles)
  • Thu – Medium-long run or tempo (8–12 miles)
  • Fri – Rest or easy shakeout (optional)
  • Sat – Long run
  • Sun – Back-to-back long run or hike

Monthly Focus

  • Weeks 1–4: Base building (30–45 mi/week)
  • Weeks 5–8: Endurance + intensity (40–55 mi/week)
  • Weeks 9–12: Peak mileage (55–65 mi/week)
  • Weeks 13–15: Taper (reduce volume, maintain intensity)
  • Week 16: Race week!

Fueling for the 100K Distance

Fueling isn’t just race-day strategy — it’s a key pillar of training.

During Long Runs and Race Day

  • Carbs: Aim for 200–300 calories/hour (50–75g of carbs)
  • Mix gels, chews, dates, PB&J, boiled potatoes, or sports drink.
  • Practice eating every 30–45 minutes — train your gut!

Pre-Run

  • Eat a carb-rich meal 2–3 hours before long runs: oatmeal, toast with nut butter, or a bagel with banana.

Post-Run Recovery

  • Eat within 30–60 minutes: target carbs + protein (like a smoothie, tofu burrito, or chocolate soy milk and a banana).
  • Hydrate with electrolytes (especially in hot weather).

Recovery Tips to Stay Strong

Training for 100K is as much about rest as it is about running.

  • Sleep 7–9 hours/night — it’s when your body repairs.
  • Foam roll and stretch after runs, especially during peak weeks.
  • Schedule down weeks every 3–4 weeks to reduce mileage by 20–30%.
  • Don’t ignore aches: tight calves and hip flexors today = injury tomorrow.
  • Epsom salt baths, compression socks, and short walks can help sore legs recover faster.

Gear You’ll Want (and Actually Use)

You don’t need a gear closet full of shiny things — but a few quality essentials will make your 100K adventure way more comfortable.

Shoes

  • Trail shoes with solid grip (e.g., Brooks Cascadia, Hoka Speedgoat)
  • Rotate pairs if running high mileage

Hydration Pack

  • At least 2L capacity with pockets for fuel, jacket, and phone
  • Practice with it on long runs

Apparel

  • Technical fabric that won’t chafe
  • Gaiters (optional, but great for dusty/rocky trails)

Extras

  • Headlamp (with backup batteries or charger)
  • Body Glide or Trail Toes (prevent hot spots and blisters)
  • Trekking poles (if your race has big climbs)
  • A watch or app to track distance and elevation

Final Thoughts: Trust the Journey

You’ll have tired legs, early mornings, and runs that go better (or worse) than planned — but each one builds toward that moment when you cross the 100K finish line. Remember:

  • Practice fueling on every long run
  • Listen to your body
  • Recovery is training
  • Gear is your ally, not your distraction
  • Keep showing up

You’ve got 16 weeks. Lace up, plan your long runs, and let the training transform you.

Ready to take the leap? Drop your questions in the comments or tag us in your training photos — we’d love to cheer you on.

Race Review: Half Ass 25K – Newville, PA“Half the name, twice the challenge.”

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Don’t be fooled by the cheeky name—the Half Ass 25K in Newville, Pennsylvania, hosted by the Meatball Runners, is an all-in, full-send kind of trail race. This course is relentless, gorgeous, and just wild enough to keep you on your toes—especially when those toes might be sharing the trail with a rattlesnake or two.

🌿 The Course: Nature at Its Rawest

The route winds through a lush and rugged slice of Pennsylvania wilderness. Thick with moss-covered rocks, lichen-draped logs, and blooming mountain laurel, it feels like running through a watercolor painting. Gentle streams and legit water crossings break up the climbing, offering moments of cold, sweet relief. You’ll splash, stumble, and possibly stop mid-stride just to take in the views from the ridgelines—if your quads aren’t screaming too loud to notice.

🐍 Wildlife Encounters: Keep Your Eyes Peeled

Adding to the authenticity of the experience: rattlesnake sightings. Yup—this isn’t your sanitized city race. Several runners reported spotting timber rattlers coiled trailside, soaking up the sun and reminding us all that this is their turf, we’re just visiting. It’s equal parts thrilling and humbling, and a testament to how untouched and wild this course truly is. (Pro tip: listen for the rattle, and maybe keep one earbud out.)

photo: courtesy of my Trail Sister

⛰️ Elevation: The Ups Just Keep Coming

This course doesn’t gently roll—it climbs with attitude. Technical ascents will test your willpower, and the descents demand full focus unless you want to become one with the trail. The elevation profile is like a jagged heartbeat, with each climb seemingly more feral than the last. It’s punishing, but those sweeping views at the top? 100% worth it.

🙌 Race Directors, Volunteers & Support: All Gold Stars

A massive shoutout to the race directors for designing a course that’s both beautifully brutal and expertly marked. Every twist and turn was easy to follow, every aid station stocked and staffed with the kind of people who get trail runners—energetic, helpful, and armed with snacks and good vibes. Even in snake country.

🏃‍♀️ Runners: Dirt-Covered Legends

The Half Ass community is exactly what trail running should be—tough, gritty, supportive, and just the right amount of weird. There were high-fives on the climbs, jokes on the descents, and plenty of war stories exchanged at the finish line. Whether you were racing hard or just surviving, you belonged here.

Final Verdict:
The Half Ass 25K is no joke. With steep climbs, gorgeous forest trails, ice-cold creek crossings, and the occasional rattlesnake encounter, it’s a raw, unfiltered trail experience. Come for the views, stay for the leg burn, and leave with stories you’ll be telling for years. Trail running at its finest—and fiercest.

Endurance Running as a Journey of Healing from Trauma

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When I first laced up my running shoes and hit the trails, it wasn’t about pace, distance, or even fitness. It was about survival. I was searching for a way to quiet the noise—those whispers of doubt, the echoes of pain, and the shadows of experiences I wasn’t sure I’d ever fully outrun. What began as a desperate attempt to escape soon became the very path that led me back to myself.

Running Through the Pain

They say trauma has a way of embedding itself in the body—muscle memory that lingers long after the mind has tried to forget. For me, that tension was palpable: clenched fists, stiff shoulders, a heart that felt too heavy for its own rhythm. Running, at first, was just a means to shake off that weight. I pounded pavement and tore through trails, each step a desperate act of rebellion against everything that had hurt me.

But as the miles grew longer, something shifted. The rhythm of my feet against the earth became a heartbeat, steady and grounding. Breath after breath, I found a cadence that quieted the chaos. It wasn’t escape anymore; it was confrontation. I wasn’t running away from the pain—I was running through it.

The Chaos and the Calm

An abusive relationship is like living in constant turbulence—never knowing when the next storm will hit, bracing for impact, flinching at every raised voice and every heavy silence. The chaos wraps itself around your thoughts, tangling them until even the idea of peace feels foreign. It’s a noise that drowns out everything else—your own voice, your own power, your own worth.

But out on the trails, there is only the sound of my breath, the crunch of gravel, the whisper of wind threading through the trees. It is the first time I remember feeling quiet—not just outside, but within. Step after step, I unraveled the noise. I let it spill out behind me, replaced by the rhythm of my feet and the steady beat of my heart. I didn’t have to brace for impact anymore. I just had to move forward.

The Meditative Miles

There’s a magic in distance running that only those who have chased the horizon can truly understand. It’s the way your mind surrenders somewhere around mile six, slipping into a place that is neither here nor there—just the present moment stretching infinitely. The long miles are like therapy sessions with no time limit, where thoughts are free to roam, resurface, and, finally, rest.

Out there on the trails, with only the wind and the sound of my breath, I learned to confront my thoughts without fear. I faced memories I had buried, emotions I had numbed, and truths I had refused to speak. I also faced the shadows of an abusive relationship—those fractured moments that left invisible scars. Mile after mile, I let the grief surface. I let the tears fall. I let the anger rage. And somehow, I kept moving forward.

Finding Strength in the Struggle

Endurance running taught me that pain is not the enemy. It’s a teacher. Every hill, every cramp, every blister was a reminder that I am stronger than I knew. That my body, despite everything it had endured, could still carry me forward. It could still heal.

I stopped running to forget. I started running to remember—to remember who I was before the trauma, who I wanted to become after it, and the strength it took to keep going when every part of me wanted to stop. Running helped me reclaim my power, step by step, leaving pieces of that past on the trail behind me. Endurance running became my sanctuary, my safe place to unravel and rebuild, one step at a time.

Healing in Motion

I don’t claim that running is a cure for trauma, but it has been my way through. It has been the space where I can feel everything without judgment, where I can confront the hardest parts of my story with the simple act of movement. The trail became my therapist, the miles my medicine. In the silence of those long runs, I found something that had been stolen from me: peace.

If you’ve known pain—real pain—the kind that sticks with you long after the storm has passed, maybe you’ll understand. Maybe you’ve found your own version of healing in the miles, too.

And if you haven’t yet, maybe it’s time to lace up and take that first step. Not away from the pain, but through it.

Satisfy Your Sweet Cravings with Cocoa Protein Balls

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When that sweet tooth kicks in, it can be tempting to reach for something loaded with sugar and empty calories. But what if I told you there’s a delicious, nutrient-packed alternative that not only satisfies your cravings but also fuels your endurance goals? Enter: Cocoa Protein Balls.

These bite-sized balls are simple to make, packed with wholesome ingredients, and perfect for pre-run fuel, mid-run snacking, or post-run recovery. Let’s dive into the ingredients and why they’re perfect for athletes pushing their limits.

The Power of Ingredients

Raw Cashews – These creamy nuts provide healthy fats and plant-based protein, offering sustained energy and muscle support. They’re also rich in magnesium, which helps with muscle relaxation and recovery.

Superplants Daily Greens Powder – Boost your micronutrient intake with a daily greens powder that includes a blend of superfoods. This helps to reduce inflammation and support overall health, which is crucial during intense training cycles.

Cocoa Powder – Not only does it satisfy those chocolate cravings, but cocoa powder is also packed with antioxidants that help fight oxidative stress. It’s also known to boost mood—a nice perk during those long training days.

Pitted Dates – Nature’s candy! Dates are rich in natural sugars that provide quick energy, along with fiber to keep things balanced. Plus, they add the perfect amount of sweetness to the bars.

How to Make Cocoa Protein Bars

Ingredients:

  • 1 cup raw cashews
  • 1/2 cup pitted dates
  • 2 tablespoons Superplants Daily Greens Powder
  • 2 tablespoons cocoa powder

Instructions:

  1. Add cashews and dates to a food processor and blend until a sticky mixture forms.
  2. Add the greens powder and cocoa powder. Blend until fully combined.
  3. Roll mixture into bite-sized balls.
  4. Store balls in refrigerator for an easy grab and go snack.

Why Cocoa Protein Balls are Perfect for Endurance Athletes

These balls aren’t just a sweet treat—they’re an energy powerhouse. Here’s why:

  1. Sustained Energy: The healthy fats from cashews and the natural sugars from dates provide a balanced energy release, perfect for long runs.
  2. Nutrient Dense: With greens powder and cocoa, you’re getting antioxidants and anti-inflammatory benefits in every bite.
  3. Portable and Convenient: Perfect to stash in your running pack, they’re a great mid-run fuel option that won’t melt or crumble easily.
  4. Easy on the Stomach: Made from whole, natural ingredients, these bars are gentle on the stomach, reducing the risk of mid-run digestive issues.

How to Incorporate Them Into Your Routine

  • Pre-Run Fuel: Have a protein ball 30 minutes before your run for a quick energy boost.
  • Mid-Run Snack: Pack protein balls for long trail runs or ultramarathons. They’re the perfect size for a quick pick-me-up.
  • Post-Run Recovery: Pair with a banana or your favorite recovery drink for a balanced snack.
  • Everyday Snack: These protein balls are so tasty you might want one even when you’re not running—and that’s okay!

Final Thoughts

Next time your sweet tooth kicks in, ditch the processed options and fuel your body with something that supports your endurance goals. Cocoa Protein Balls are the perfect combination of sweet, nutritious, and portable. Keep a batch on hand, and you’ll never have to worry about choosing between healthy and delicious again.

Ready to make a batch? Your long run just got a little bit sweeter.

Prioritizing Mental Health: Finding Balance Through Movement, Nature, Meditation, and Community

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May is Mental Health Awareness Month—a time to reflect, reconnect, and rebuild our mental well-being. In the midst of our busy lives, it’s easy to overlook the importance of mental health, but taking time to care for your mind is as crucial as caring for your body. Here are four powerful ways to nurture your mental well-being: through daily movement, grounding in nature, meditation, and community support.

1. Daily Movement: Moving for the Mind

Exercise is not just about building strength or improving physical health—it’s also a powerful tool for enhancing mental health. Whether it’s a brisk walk, a yoga session, or an invigorating run, moving your body releases endorphins, the “feel-good” hormones that help combat stress and anxiety. Studies show that just 30 minutes of movement a day can significantly reduce symptoms of depression and anxiety.

Not sure where to start? Try integrating small bursts of movement into your day: a morning stretch, a lunchtime walk, or a quick evening yoga session. Consistency is key, and the benefits extend far beyond the physical.

2. Grounding in Nature: Find Your Calm in the Great Outdoors

There’s something undeniably healing about being in nature. Grounding—or earthing—is the practice of connecting physically with the earth, whether it’s walking barefoot on grass, hiking through wooded trails, or simply sitting by the water. Studies have shown that spending time in nature can reduce cortisol levels, alleviate stress, and improve overall mood.

If your schedule is packed, even a 10-minute walk in a local park can make a difference. Take your shoes off, feel the grass under your feet, and breathe deeply. Nature has a unique way of bringing us back to the present moment.

3. Meditation: Cultivating Inner Peace

Meditation offers a sanctuary for the mind. In a world that rarely slows down, meditation allows you to pause, breathe, and reset. By focusing on your breath and observing your thoughts without judgment, you can cultivate greater mindfulness and reduce anxiety.

You don’t have to meditate for hours to see the benefits. Start with just five minutes a day. Apps like Headspace or Calm can guide you through simple meditations that fit seamlessly into your routine. Over time, you might find that you’re more grounded, focused, and resilient to stress.

4. Community Support: The Power of Connection

One of the most powerful tools for mental health is connection. Whether it’s talking with friends, joining a community group, or attending a support meeting, sharing your experiences can lighten the emotional load. Community provides a sense of belonging, understanding, and encouragement that is vital for mental wellness.

If you don’t have a close-knit group nearby, consider joining online communities focused on mental health or personal growth. Sometimes, simply knowing you’re not alone can be the strongest form of support. For virtual support options, explore NAMI’s Support Groups or 7 Cups.

Prioritizing Mental Health, One Day at a Time

Mental health is a journey, not a destination. This month, consider incorporating daily movement, time in nature, meditation, and community connection into your life. Small, consistent actions can lead to profound changes over time.

Remember, it’s okay to ask for help. Whether you lean on friends, family, or professional support, prioritizing your mental health is a powerful act of self-care. This May, let’s continue the conversation, break the stigma, and support one another in our journeys to mental wellness.

How to Prepare Your Crew for Ultramarathon Success

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Running an ultramarathon is an incredible feat, but it’s not a solo mission. Behind every successful ultra finish is a well-prepared, well-coordinated crew that knows how to meet your needs, navigate the course, and keep you moving forward when the miles get long. Here’s how to set your crew up for success so you can focus on crushing those miles.

1. Provide Them with a Race Plan

Before race day, share your race plan with your crew. This should include:

  • Expected arrival times at each aid station based on your planned pace.
  • Drop bag locations and what you expect to need from each one.
  • Course maps and elevation profiles, so they know where the brutal climbs and smooth downhills are.
  • Pacing strategy – if you plan to run strong in the first half or conserve energy for a late push.

A well-informed crew can anticipate your needs and keep you moving efficiently.

2. Fueling Strategy and Needs

Your crew is your mobile aid station. Make sure they are prepared with:

  • Electrolytes, water, and fuel that you’ve tested in training.
  • Extra gear, including socks, shoes, and layers for changing weather.
  • Special needs like salt tabs, blister care kits, and anti-chafing products.

Pro tip: Have your fuel labeled and easily accessible. A frantic search for a missing gel can waste valuable minutes.

3. Set Clear Expectations

Your crew should know exactly what you need from them:

  • Motivation or tough love? Be honest about what works for you.
  • Quick transitions. The less time you spend at aid stations, the better.
  • Problem solving. Blisters, cramps, gear failures – make sure your crew knows how to handle these hiccups.

4. Make it Fun for Them Too

Your crew is giving up their time and comfort to support you, so make it enjoyable:

  • Pack snacks, chairs, and blankets for their comfort.
  • Encourage them to bring games, music, or books for the downtime.
  • Create a cheering strategy to keep the energy high at each stop.

A happy crew is an effective crew.

5. Practice Crew Scenarios During Training

Do some of your long runs with your crew practicing aid station stops. Time transitions, test out gear swaps, and simulate the chaos of a busy checkpoint. The more you practice, the smoother race day will be.

6. Express Gratitude

After the race, take the time to thank your crew. A small gesture like a thank-you card or post-race meal goes a long way in showing appreciation for their hard work.

Your crew is your lifeline out there. With the right preparation and clear communication, they’ll keep you fueled, focused, and pushing toward that finish line. When the miles get tough, you’ll be glad you have them by your side.

Habit Stacking: The Sneaky Secret to Building Better Routine

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(Inspired by James Clear’s Atomic Habits)

Atomic Habits by James Clear is more than just a book on habit formation—it’s a blueprint for building sustainable, life-changing routines. Clear’s approach focuses on the power of small, incremental improvements—1% better every day—which, when compounded, lead to transformative results.

You know how brushing your teeth doesn’t require a motivational speech every morning? That’s because it’s already part of your routine. Imagine if building new, healthy habits could feel just as automatic.

Enter habit stacking—a concept popularized by James Clear in his bestselling book Atomic Habits. It’s simple, powerful, and borderline sneaky in the best way possible.

What Is Habit Stacking?

Habit stacking is the art of linking a new habit to one you already do regularly. Instead of relying on sheer willpower or setting reminders that fizzle out, you anchor your new habit to an existing behavior—essentially riding the coattails of routines that are already wired into your brain.

Clear explains it like this: “The best way to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top.”

Think of it as using your brain’s autopilot to your advantage.

How Habit Stacking Works

Here’s the magic formula:

“After [current habit], I will [new habit].”

Examples:

  • After I pour my morning coffee, I will meditate for 60 seconds.
  • After I brush my teeth, I will floss one tooth (yes, just one—you’ll probably do more).
  • After I lace up my running shoes, I will do 10 jumping jacks.
  • After I close my laptop for the day, I will write one sentence in my journal.

The key is specificity and consistency. You’re not just saying “I’ll meditate sometime tomorrow.” You’re saying when and where—and you’re tacking it on to something you already do without fail.

Why It Works

Habit stacking works because it:

  • Reduces decision fatigue: You don’t have to think about when to do the new habit.
  • Leverages existing routines: Your brain already recognizes the “trigger,” making adoption smoother.
  • Feels manageable: Starting small (as Clear insists) builds momentum and confidence.

Start Small, Stack Smart

The biggest mistake people make? Trying to stack huge, ambitious habits right out of the gate. Start tiny. Even embarrassingly tiny. One push-up. One sentence. One deep breath. The goal is not intensity—it’s consistency.

Then, stack smarter:

  • Choose a current habit you do reliably every day.
  • Match it with a habit that logically fits (e.g., hydration after brushing your teeth).
  • Keep it short and friction-free.

Habit Stacking for Endurance Runners 🏃‍♀️🏞️

For endurance training, the principles in Atomic Habits are incredibly impactful. Clear’s method of habit stacking allows you to anchor important training habits to existing routines. For example, linking hydration to your morning coffee ritual or stretching to your post-run cooldown makes these critical habits almost automatic. Over time, these tiny adjustments stack up to major improvements in consistency, recovery, and mental resilience.

If you’re an endurance runner, habit stacking can be an absolute game-changer for consistency, recovery, and mental toughness. Here’s how you can stack smart habits into your running routine:

Before Your Run:

  • After I put on my running shoes, I will drink a full glass of water.
  • After I start my GPS watch, I will do two minutes of dynamic stretching.
  • After I lock my front door, I will visualize my route and goals for the run.

During Your Run:

  • After each mile marker, I will check my form (posture, foot strike, breathing).
  • After every aid station (if you’re racing), I will take a deep breath and reset my focus.

Post-Run Routine:

  • After I take off my shoes, I will do 5 minutes of stretching.
  • After I rehydrate, I will log my run and reflect on how I felt.
  • After I shower, I will spend 2 minutes foam rolling.

Final Thoughts

Habit stacking turns the intimidating mountain of self-improvement into a series of tiny, winnable steps. Whether you’re training for a marathon, trying to read more, or just want to finally stretch your hamstrings—habit stacking can help you build a foundation for lasting change.

For endurance runners, it’s a secret weapon for making the critical elements of training—hydration, stretching, and reflection—part of your autopilot.

As James Clear puts it: “You do not rise to the level of your goals. You fall to the level of your systems.”
Habit stacking helps you build those systems, one small step at a time.

Want help crafting your own habit stacks for running, writing, or just surviving Mondays? Drop a comment and let’s build some together!

Stay Charged: The Importance of Electrolytes (Plus a DIY Hydration Recipe)

Posted on by magnolias + fluff

Whether you’re powering through a long run, sweating it out on a summer hike, or just trying to stay energized during a busy day, one thing is clear: electrolytes matter.

Why Electrolytes Are Essential

Electrolytes—like sodium, potassium, magnesium, and calcium—are minerals that conduct electricity in your body. They’re responsible for a host of vital functions, including:

  • Regulating fluid balance
  • Supporting nerve and muscle function
  • Maintaining pH levels
  • Helping your body absorb nutrients

When you sweat, you’re not just losing water. You’re also losing these essential minerals. Without replenishing them, you risk dehydration, cramping, fatigue, and even impaired brain function.

But Wait—Isn’t Water Enough?

Water alone is great for mild hydration needs, but when you’re losing a lot of fluids (hello, endurance runners, hot yoga fans, and summer gardeners), you need to replace electrolytes too. That’s where electrolyte drinks come in—but many store-bought versions are loaded with artificial flavors, dyes, and refined sugars.

Enter: The DIY Electrolyte Drink

Here’s a homemade electrolyte drink that’s simple, clean, and made with real ingredients you probably already have.

🍋 DIY Maple-Lime Electrolyte Drink

Ingredients:

  • 2 cups cold water (or coconut water for extra potassium)
  • 1 tbsp pure maple syrup (natural source of glucose for energy)
  • 1/8 tsp Himalayan pink salt (rich in trace minerals like sodium and magnesium)
  • Juice of 1 lime (vitamin C + zingy flavor)

Instructions:

  1. Stir all ingredients together in a glass or shaker bottle.
  2. Taste and adjust lime or maple syrup to your liking.
  3. Chill with ice or store in the fridge for up to 24 hours.

Pro Tip: For longer efforts (90+ minutes), double the salt and maple syrup for extra replenishment.

Electrolytes aren’t just for athletes—they’re for anyone who wants to feel balanced, energized, and hydrated throughout the day. Skip the neon drinks and give your body what it actually craves: real ingredients with real benefits.