If you have a big goal like losing weight and keeping it off, then you know it is going to take a while to reach that goal. One of the main reasons people don’t reach their weight loss goal is that they lose motivation. The interesting thing is that there are different motivation strategies that work for different people. Not everyone responds to the same types of motivation. So today I’ve got a few motivation strategies to keep you moving forward so you can actually achieve those big goals.

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When it comes to weight loss tips, one principle stands out among all the others: counting calories. For decades, you’ve been told that the only way to lose weight is to make sure you count all your calories. Honestly, if this worked as advertised, we wouldn’t have a crisis of obesity here in this country, and no one would struggle with their weight. But the truth is, it doesn’t work. Today on the podcast, why counting calories doesn’t work and what you should probably do instead.

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If you are a runner and you want to improve your speed, endurance, or both, then you’ll want to work on building some lean muscle. The problem is that most runners don’t really know how to build muscle, or they are using an outdated approach that really isn't doing much for them. Building a stronger body will not only help improve your running performance, it will also help you to lose weight, have more energy, and generally feel better all the time. In this episode, what it takes to build lean muscle so you can get leaner, get stronger, and become the most badass version of yourself yet.

The post 234. What It Takes to Build Lean Muscle appeared first on Running Lean with Patrick McGilvray.

One of the most prevalent health issues facing us today is stress. The good news is that stress can be managed quite well. The bad news is that most people do a pretty terrible job of managing stress! In this episode, I’ll explain what stress actually is, how it might be affecting you positively or negatively, and what you can do to start handling stress like a badass.

The post 144. Handling Stress Like a Badass appeared first on Running Lean with Patrick McGilvray.

One nice thing about human beings is that no two of us are alike. We each have our own unique Model Of the World (MOW) based on our past experiences, belief systems, and upbringings. In this episode, I’m taking a look at how your unique Model Of the World can be harmful or helpful and why you might want to consider upgrading your Model Of the World.

The post 143. Upgrading Your Model Of the World appeared first on Running Lean with Patrick McGilvray.

If you’re like most people and you hear the words, “emotional eating” you probably picture a woman crying in bed eating a half-gallon of ice cream right out of the container. I know that’s what’s depicted in rom-com movies and on TV, but that image is just plain wrong. In this episode, I explain what emotional eating is, what it isn’t, and share what you can do to begin the process of overcoming emotional eating for good.

The post 142. Overcoming Emotional Eating appeared first on Running Lean with Patrick McGilvray.

If you are overweight, chances are it’s a problem of metabolism. Your metabolism is not working properly. By nature, animals (including humans) do not become overweight unless there is some kind of dysfunction happening in the body. So today, it’s all about how to fix your metabolism here on the Running Lean podcast.

The post 141. How to Fix Your Metabolism appeared first on Running Lean with Patrick McGilvray.

I know you’ve heard the definition of insanity is to keep doing the same things over and over again and expecting different results. Today, I get into what it looks like to stop doing the same things over and over again and start doing things differently because you have to do more to become more.

The post 140. You Have to Do More to Become More appeared first on Running Lean with Patrick McGilvray.

I’ll bet you’ve thought about eating healthy at one point or another in your life and then thought, nah…that’s going to be way too boring. Today on the podcast, I talk about the big lie - that eating healthy is so boring - and how you might be able to radically improve your health by rethinking how exciting your meals really need to be.

The post 139. Eating Healthy Is So Boring! appeared first on Running Lean with Patrick McGilvray.

Have you ever considered how alcohol might be negatively affecting you? Today I want to pose this question: “Is alcohol really working for you, or do you just act like it is?” In this episode, I tackle the big question of whether alcohol is actually working for you or against you.

The post 138. Is Alcohol Really Working for You? appeared first on Running Lean with Patrick McGilvray.

Most runners who set out to lose weight will probably make some mistakes along the way. So a big part of what I do now is to help runners NOT make those mistakes! Today on the podcast I’ll talk about the most common weight loss mistakes runners make, and what you can do to avoid making them.

The post 137. The Most Common Weight Loss Mistakes Runners Make appeared first on Running Lean with Patrick McGilvray.

Lots of runners come to me for help losing weight, getting stronger, and running faster. One common question that keeps coming up is, “How do I lose weight without all the discomfort?” So in this episode, I take a look at what it actually takes to reach a weight loss goal and the secret of how to avoid weight loss discomfort.

The post 136. How to Avoid Weight Loss Discomfort appeared first on Running Lean with Patrick McGilvray.

As a runner, you’ve probably been told that if you want to avoid hitting the wall, you need to consume a whole lot of one main fuel source - sugar. This approach does work for some, but for others it spells metabolic disaster, leading to incessant weight gain, insulin resistance, and a host of other health issues. In this episode of the podcast, you’ll learn exactly what metabolic flexibility is, the benefits of becoming metabolically flexible, and how to get started with it.

The post 135. The Benefits of Becoming Metabolically Flexible appeared first on Running Lean with Patrick McGilvray.

When it comes to creating healthy habits that last, the real key is consistency. You have to take consistent, aligned action if you want to create behavior patterns that get you results. And the key to taking consistent, aligned action is planning ahead. So in this episode of the podcast, you’ll learn the power of planning ahead and why you need to be practicing this right now.

The post 233. The Power of Planning Ahead appeared first on Running Lean with Patrick McGilvray.

I coach a lot of runners who honestly want to change. But oftentimes there’s a big disconnect between what they WANT for themselves and what they actually DO. The problem isn’t a lack of desire or an absence of willpower, they’re just not living in integrity. In this episode of the podcast, I explore the art of living in integrity - what living in integrity looks like and how it can absolutely change your life.

The post 134. The Art of Living in Integrity appeared first on Running Lean with Patrick McGilvray.

I believe that each and every one of us has the ability to make a positive impact on this world. My hope is that you listen to this episode and then take action. I want to encourage you to do something today to start being an example to those around you, and then maybe, just maybe they will do the same.

The post 133. Being an Example to Those Around You appeared first on Running Lean with Patrick McGilvray.

If you want to take control of your health and become the healthiest and most badass version of yourself, you might want to consider following in the footsteps of your ancestors. In this episode, I break it all down for you and explain how ancestral eating can dramatically improve your health and fitness.

The post 132. Ancestral Eating to Improve Health & Fitness appeared first on Running Lean with Patrick McGilvray.

There are a lot of myths floating around out there in regards to proper human nutrition. Some of these concepts have been around for a very long time and just seem like they hold water but a lot of them just don’t. Today, I’m busting the biggest nutrition myths and providing you with some actionable advice to help you take control of your health and get on the right track.

The post 131. Busting the Biggest Nutrition Myths appeared first on Running Lean with Patrick McGilvray.

There is a health crisis going on right now in the US. Metabolic diseases like obesity, type 2 diabetes, and heart disease are at an all-time high. In this episode, I share some surprising reasons why we are experiencing the current health crisis here in this country. I also explain the simple solution - not relying on the powers that be but instead taking your health into your own hands.

The post 130. Taking Your Health Into Your Own Hands appeared first on Running Lean with Patrick McGilvray.

If you’re a runner and you are not engaging in some form of consistent, intentional strength training, you are leaving a LOT on the table. So in this episode, I’ll go over why strength training is so important if you’re a runner, how it can help you lose weight and all the reasons why I believe strength training is one of the most powerful things you can do to improve your overall health and fitness.

The post 129. Back to Basics: The Importance of Strength Training for Runners appeared first on Running Lean with Patrick McGilvray.

For a lot of people, the word discipline has a very negative connotation, and they want nothing to do with discipline in their life. Today, I share why discipline does not mean punishment and explain the surprising benefits of creating a more disciplined life.

The post 128. Discipline Does Not Mean Punishment appeared first on Running Lean with Patrick McGilvray.

Runners are not immune to gaining weight and getting fat. In fact, gaining a lot of weight as a runner is a big part of my story and it’s something hear from runners every single day. So it’s not just me, it’s a problem for so many runners. So today’s Back to Basics episode will explain why runners get fat and what you can do about it.

The post 127. Back to Basics: Why Runners Get Fat appeared first on Running Lean with Patrick McGilvray.

I’ve been thinking about this podcast topic for a while now and finally just felt ready to share my thoughts with you. This is one of those “tough love” episodes, so fair warning in advance. By the end of this episode I want you to honestly know whether or not you are eating like an athlete, and more importantly, why or why not.

The post 126. Are You Eating Like an Athlete? appeared first on Running Lean with Patrick McGilvray.

In my coaching practice, I hear this phrase a lot, “I feel like I’m spiraling out of control.” In this episode of the podcast, I explain what it really means when you feel like you’re spiraling out of control and I’ll show you what you need to do to get yourself out of it.

The post 125. Do You Feel Like You’re Spiraling Out of Control? appeared first on Running Lean with Patrick McGilvray.

When most people set goals for themselves, they think small. But is this really what you want for yourself? Not me. I want to set goals that feel scary, uncomfortable, and impossible. In this episode I explain why you shouldn’t be setting small, easily-achievable goals, but instead working on achieving impossible goals.

The post 232. Achieving Impossible Goals appeared first on Running Lean with Patrick McGilvray.

Most people don't realize that their thoughts are responsible for every result they are getting or not getting in their lives. Today on the podcast, I’m going to explain the thought model and how it is the most powerful coaching tool I use in my practice, and how you can use it to take back control of your life and your results.

The post 124. Back to Basics: The Thought Model appeared first on Running Lean with Patrick McGilvray.

Over the next several weeks, I’m going to be sprinkling in some of these “Back to Basics” episodes to share new and improved info and revisit some key concepts for weight loss and sports nutrition for runners. I’ve learned a lot since first talking about eating real food, and it’s also one of the most important things you can do to improve your overall health and fitness, so it absolutely deserves another look.

The post 123. Back to Basics: Eating Real Food appeared first on Running Lean with Patrick McGilvray.

There are a lot of misconceptions out there about what coaching is and what it isn’t. So in this episode of the podcast, I break down what coaching is, what it isn’t, and explain what coaching should look like. I’m hoping that by the end of this episode, you have a very clear understanding of how the right kind of coaching can help you achieve all of your health and fitness goals.

The post 122. What Coaching Should Look Like appeared first on Running Lean with Patrick McGilvray.

Most people don’t pay much attention to their diet unless they suddenly find themselves overweight or their doctor wants to put them on some medication. By the end of this episode, I want you to have a clear understanding of the effects of your diet on health and sports performance and help you decide whether or not it’s time to finally change your diet.

The post 121. Is It Time to Change Your Diet? appeared first on Running Lean with Patrick McGilvray.

Failure. It’s such a negative word, isn’t it? But what if there was a totally different way to think about failure? What would it look like if you learned how to fail properly? That’s what I’m talking about here on the podcast today, so get ready to learn a whole new way to look at failure, failing, what it means to fail, and how to fail properly.

The post 120. How to Fail Properly appeared first on Running Lean with Patrick McGilvray.

One of the biggest misconceptions about losing weight is that requires a ton of willpower. There are other forces at work that have to be addressed if you want to lose weight and be able to keep it off for good. In this episode of the podcast, I’ll explain why willpower doesn’t work and what you should be focusing on instead.

The post 119. Why Willpower Doesn’t Work appeared first on Running Lean with Patrick McGilvray.

In my coaching practice, I’ve helped hundreds of runners ditch old bad habits and create ones. So when it comes to changing a habit, I know what works and what doesn’t work. So today I’m going to share a few of the biggest mistakes of habit change that I’ve seen. And my hope is that this will help you to avoid making these same mistakes yourself.

The post 118. The Biggest Mistakes of Habit Change appeared first on Running Lean with Patrick McGilvray.

If you want to make big changes in your life, then a lot of things in your life are going to have to change. The problem is that most people do not like to change things! Most people have big lofty goals but want to change as little as possible. So today, I’m going to offer up an alternative way of doing things, something I call “total immersion.”

The post 117. The Power of Total Immersion appeared first on Running Lean with Patrick McGilvray.

If you want to lose weight and be able to keep it off for good, you have to shift your mindset. Getting leaner and stronger is mostly an inside job. So today, I’m going to share with you perhaps the biggest mindset shift you have to make if you want to create healthy new habits that last for life.

The post 116. The One Big Mindset Shift You Have to Make appeared first on Running Lean with Patrick McGilvray.

When it comes to reaching big goals like losing weight and getting fit, you will eventually come face-to-face with all your fears and insecurities. So in this episode, I am spending some time talking about overcoming weight loss fears and insecurities. This is a topic that’s been on my mind a lot lately and it’s a powerful skill that you can learn - if you’re willing to face your fears head-on.

The post 115. Overcoming Weight Loss Fears and Insecurities appeared first on Running Lean with Patrick McGilvray.

It’s that time of the year again! The kids are out of school, the weather is amazing, and you are going on vacation. But you might be worried because in the past, going on vacation meant going off the rails. You’re on vacation so you just want to have fun, right? If this means coming home 10lbs heavier and hating yourself…is it really all that fun? In this episode of the podcast, I’ll offer up some helpful tips for sticking to your plan - even on vacation - so you can come home feeling good about yourself.

The post 231. Replay: Sticking to Your Plan – Even on Vacation appeared first on Running Lean with Patrick McGilvray.

When it comes to making lasting habit change, there are two main areas of “work” that you have to address. There’s the outer work, which is what to do and how to do it, and then there’s the inner work, which is all about making profound shifts in your mindset. In this episode, I’m taking a deep dive into what it means to be winning the inner game and why it’s a critical component of becoming a leaner, stronger runner.

The post 114. Winning The Inner Game appeared first on Running Lean with Patrick McGilvray.

Have you ever found yourself wishing your life was somehow “better”, that there was some future version of yourself that was leaner, stronger, and healthier? When you are obsessed about where you’re NOT, that’s when things begin to break down for you. Today, I’m talking about the difference between being in the gap and being in the gain. I break down why getting out of the gap and into the gain is so important for your long-term health and fitness goals.

The post 113. Getting Out of the Gap and Into the Gain appeared first on Running Lean with Patrick McGilvray.

I recently sat down with Melanie Millaway and we had a candid conversation about her experience of changing her diet and getting fat-adapted. But the real change didn’t happen on the outside. If you’re unhappy with the way you look and feel and you want more for yourself, then you have to do the inner work. This is the work that Melanie did and in this episode of the podcast, she shares how she’s absolutely transformed her life from the inside out.

The post 112. Taking Back Control of Your Life with Melanie Millaway appeared first on Running Lean with Patrick McGilvray.

If you’re like most people (me included), your beliefs about what you can or can’t accomplish are based on whatever you’ve been able to do up to this point in your life. This is an incredibly limiting mindset and it’s keeping you stuck where you are. Today on the podcast, I’ll show you how powerful it is to start thinking beyond your current self so you can break out of the cycle of your past and become that badass future self.

The post 111. Thinking Beyond Your Current Self appeared first on Running Lean with Patrick McGilvray.

Oftentimes, when you set out to improve your health and fitness, you find yourself feeling all of this negative stuff. This is called the resistance and it can absolutely stop you from ever achieving your goals. So today on the podcast, I’m going to show you how to recognize when the resistance starts to show up for you and what to do about it, because it’s all about battling the resistance not giving in to it.

The post 110. Battling The Resistance appeared first on Running Lean with Patrick McGilvray.

Who are you becoming? It’s a good question, right? Most people don’t ever ask themselves this. So in this episode, I talk about the importance of contemplating this powerful question, “Who are you becoming?”, and then how to start working toward becoming that exact version of yourself.

The post 109. Who Are You Becoming? appeared first on Running Lean with Patrick McGilvray.

I recently sat down with one of my clients, Eva Bailey, and we had a fun conversation all about her experience getting fat-adapted and training for her first ultramarathon. I’m super excited about bringing this conversation to you today, I know you’re going to get a lot out of it, and my hope is that you also get inspired to also start being an example of what’s possible.

The post 108. Being an Example of What’s Possible with Eva Bailey appeared first on Running Lean with Patrick McGilvray.

If you’re anything like most runners, you have a very hard time taking time off. In this episode of the podcast, I share the importance of prioritizing rest and recovery for runners so that you can show up at the start of your A race in peak fitness.

The post 107. Prioritizing Rest & Recovery appeared first on Running Lean with Patrick McGilvray.

It’s a new year and there’s all this talk of goals and dreams and what you want to accomplish in the year ahead. In this episode of the podcast, I’m going to share a very simple mindset exercise that, when done consistently, can be an incredibly powerful way to start your day, and help you achieve all of your goals.

The post 106. A Powerful Way to Start Your Day appeared first on Running Lean with Patrick McGilvray.

I’ve received a lot of questions about the Running Lean Coaching Group’s January 8 Pounds Down Challenge so I decided to address all of your questions in this bonus podcast episode! Starting on Tuesday, January 4th, we’ll be focusing on getting fat-adapted and dropping some weight! The goal is to lose 8 pounds by January […]

The post Bonus Episode: January 8 Pounds Down Challenge appeared first on Running Lean with Patrick McGilvray.

For a lot of runners, the off-season can be a challenging time. It’s so important that what you do in the off-season can often make or break your next race. So today, what to do in the off-season as a runner to ensure you start your next training cycle on the right track.

The post 230. What to Do in the Off-Season appeared first on Running Lean with Patrick McGilvray.

2021 is coming to a close and I don’t know about you, but I always get introspective this time of year. In this podcast, I’m going to share a few of the biggest lessons I learned in 2021 and also share what I’m looking forward to in 2022.

The post 105. Lessons Learned in 2021 and Looking Forward to 2022 appeared first on Running Lean with Patrick McGilvray.

It’s that time of the year again when many people set big goals for themselves. They decide that starting January 1st, they are going to lose weight, get in shape, quit drinking, start that business, or start working on whatever goal they’ve been putting off for way too long now. The problem is that almost […]

The post 104. Why New Year’s Resolutions Don’t Work appeared first on Running Lean with Patrick McGilvray.

The holidays can be a very difficult time of the year for a lot of people. In this episode of the podcast, I share a few simple tips for handling the holidays like a badass so you can slide into the New Year feeling good about yourself (which is not the way most people do it).

The post 103. Handling the Holidays Like a Badass appeared first on Running Lean with Patrick McGilvray.