The Performance Podcast with Melissa Kendter
Get fitter, faster and stronger without injury and burnout! Follow Melissa Kendter, certified Functional Strength Coach, Personal Trainer, UESCA Running Coach, and hybrid athlete with a no BS approach to fitness, providing you with the tools you need to run and lift into your 50's, 60's, 70's and beyond. My goal is to empower you with training tips and help you become the best everyday athlete you can be. I'll provide an unfiltered look into health, fitness, performance, human optimization and more → www.trainmk.com @melissa_kendter
Episodes
In today's episode we first start by talking about when you learn how to train at the appropriate level, you can change your training for the BETTER. And when you fuel and hydrate around your long runs, your performance will SOAR. Then we end with three components of a great training plan.
Have you ever looked at someone and thought: “How do they have so much ‘motivation' with running and lifting?" The Reality is that motivation is a CHOICE everyday; deliberate decisions and thoughts. On today's episode we get into tips on how to remain dedicated and setting yourself up for success with goals.
In today's 'ask you coach' episode we first touch on three ways to make training more effective, then get into how to adjust your training if you've had a poor nights sleep and two things to prevent injury and keep running strong!
Eating right will not only make you feel overall better, but can also help you run better too. Food is a source of energy, and energy is exactly what runner's need. Eating quality nutrients and hydrating well is one of the most important pieces of having a great training block and the race day you want! In this podcast we touch on how eating healthy doesn’t mean removing entire food groups from your meals or restricting your ca...
Ways running effects your body, from when you FIRST start out, to when you remain consistent with it and everything in-between. We dive into what exactly happens, the benefits and potential risks.
Are you thinking about running a marathon or half marathon? Setting a marathon goal pace is incredibly important for a successful race. In this podcast, I’ll dive into the importance of setting a marathon pace goal, the art of mastering it, setting realistic goals for yourself, pacing charts and everything in-between. Setting a pace goal is not just about picking a random number. It can significantly impact your performance, traini...
Today's episode is all about maximizing our efforts in the gym and breaking through any strength training plateaus! We first chat about what is the mind to muscle connection, its benefits, as well as some misconceptions. Then delve into advance training techniques to up the intensity during out workouts if you're an avid gym-goer (whether at home or at the gym!).
Muscle soreness 101. The breakdown of muscle whether running or strength training is what tells the body build it back stronger, and while we know that workouts from running to strength training are key to good health and progressing our fitness, the post workout muscle soreness can make us rethink our entire plan. So today we delve into why our muscles get sore in the first place, to what extent is it normal and tips to help minim...
Simple tips to help you succeed as a new runner! There are no 'insider secrets,' just a few simple strategies that can help anyone looking to get started and stay consistent in the sport of running.
Many people take on too much too soon and get burnt out, injured, or fall into the comparison trap, then end up not running at all. But that won’t be you! Follow these beginner running tips to start running, achieve your goals,...
Today we delve into some key ways to recover after a long run. Long runs are no doubt a crucial part of your training plan. The miles are important, but recovering well from the work is key to continue training well.
After a recent poll on my Ig, I took the top 3 questions to take a deeper dive into during today's episode. We first get into how to hit faster paces and get faster at the longer distances with running, the ideal protein in-take and how to dress appropriately during the colder weather months for running (breaking down various temperatures).
Today's episode is all about running shoe rotation and why it's a must for your training. We'll get into exactly what it is and the benefits such as: lowering your injury risk, makes your shoes last longer and optimizes your performance in each run (and race!).
Ig: @melissa_kendter
Website: www.trainmk.com
What is base-building and what are the benefits of it in regards to your running? If you’re looking to improve your overall fitness or race performance, one of the most important things you can do is build a good running base. Base building is the foundation of aerobic fitness, and it’s a key part of any race training program. In today's episode, we delve into the art and science of base building, unlocking the secrets that wil...
What happens when you get injured, lose functional capacity, or burn out on a repetitive program that was suppose to help you get the body composition results you wanted? Or maybe it has gotten you the body goals you wanted, but now your burnt out or lost functional capacity in life, and are no longer able to sustain it? What unfortunately happens is you lose the progress you made because you sacrificed fun, variety, and most impo...
If you’ve been on your fitness journey for some time, it’s likely you have experienced an obstacle to your training in one way, shape or form. That's life, it's normal and it happens. But a setback does not need to derail your entire fitness journey. Think of a setback as a time to grow, build mental toughness and to learn about your mind and body. The beauty of fitness is that its multifaceted and we can adapt to the new c...
In today's episode we chat about nutrition for runner's and hybrid athlete's and the importance of eating quality food, getting sufficient nutrients and how the "best" way of eating, is the way that works best for YOUR body. Your nutrition needs as an endurance athlete are different from that of a sedentary person. Some topics in order:
- Are you eating enough nutrient dense foods to help the body repair? ...
Fat loss and what you need to know. First, we differentiate between fat loss and weight loss, then we get into adopting healthy sustainable lifestyle habits that will support your healthy living; afterwards, we jump into the scientific research for fat loss: calories, nutrients, strength training, cardio and everything in-between, and then finish off the episode by debunking some fat loss myths.
In today's episode we talk about everything you need to know in regards to the marathon taper; what it is, why it is important and how it can be implemented. Tapering is one of the most essential components of any marathon training plan, but it can also be one of the trickiest to incorporate. Marathon taper is the time where your body gets a chance to adapt to all of the hard work that you’ve poured months into doing.
Let's chat about the different speed workouts and run workouts to elevate your running performance! If you want to get fitter, faster, stronger, then you must put in the appropriate work. In today's episode, we're going to be talking about the best run workouts to improve your running fitness and ideas on how to incorporate them, from beginners to intermediate and advance.
On today's episode we first chat about behavior change and how it can impact out fitness journey, then we dovetail into movement for our overall well-being as well as the difference between movement and exercise.
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