The Habit Shift: How to Make This Your Healthiest Year Yet

High-Performance Habits of Competitive Runners | Lessons from One of New Orleans’ Top Distance Runners

Is it talent? Genetics? Or just training harder? In this episode of Fuel Your Finish, Registered Dietitian, Running Nutritionist, and 4x Boston Marathoner Lisa Nelson sits down with Bryant White, one of New Orleans’ top distance runners, to break down what actually separates good runners from high performers. Bryant shares how he progressed from running ~40 miles per week in college to consistently handling nearly 100-mile training weeks—and what changed in his mindset, structure, and daily habits to make that jump. This conversation goes beyond running—it’s about what high performers do differently: consistency, discipline, and fueling the body to match the goal. If you’re chasing a PR, building endurance, or trying to become more consistent in any area of performance, this episode will shift how you think about progress. In This Episode You’ll Learn: ✔ What separates good runners from high performers  ✔ Why consistency is the real performance advantage  ✔ How Bryant built from 40 → nearly 100 miles/week safely  ✔ Why fueling enough is a non-negotiable for high performers  ✔ The mindset used in hard workouts and race execution  ✔ Why every session needs intention, not just effort  ✔ How discipline outside training impacts performance inside it Episode Takeaway High performers don’t rely on motivation—they rely on systems, consistency, and execution over time. 🌐 RESOURCES & LINKS 🌐 Transform Nutrition: https://transformnutrition.fit/ [https://transformnutrition.fit/] 📅 Book a FREE Strategy Session: https://l.bttr.to/f57AT [https://l.bttr.to/f57AT] 📖 Free Runner Hydration Guide [https://l.instagram.com/?u=https%3A%2F%2Flisa-nelson-d78f.mykajabi.com%2Ffueling-tip-sheet-opt-in-1-e0174e9a-385f-41fd-ae08-ab22b59235f0%3Futm_source%3Dig%26utm_medium%3Dsocial%26utm_content%3Dlink_in_bio%26fbclid%3DPAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnyBRAJSC7-PQ2z4Cua_6R_NZmxpImKBcszfFYo0ksEKNxbIZaGdVaxBh1kds_aem_YWdncwmBzaQUPjoXlmwit4frlFQ9%26brid%3DYWdncwHb1TFG0E4szLzhCSpOoMZC%26utm_id%3D97760_v0_s00_e0_tv3&e=AUASux1Mz4-gm_aSq46VUSNCjPHAoO2izM1cjT_w0B7-cYqZrdosPNeKFiI3FPfdFeqYjAMrOS0EcT4uUcoHh0mf3zIuJv8NpOes4mN_Q9K6bZRP-su4W2aM8byT39eD9PO11Ac] 📧 Questions? Reach out: lisa@transformnutrition.live  high performance runners  running mindset  endurance training  marathon training tips  distance running training  running consistency  running nutrition  athlete mindset  performance habits  elite runners habits  sports nutrition for runners  high mileage running  100 mile weeks running  building endurance base  training consistency for runners  mental toughness running  fueling for runners  how to become a better runner  running discipline  marathon training consistency  what separates good runners from high performers  elite distance running habits  how to increase mileage safely  running training structure  purposeful training sessions  avoiding burnout in running  Fuel Your Finish  Lisa Nelson  Bryant White  New Orleans runners  distance running podcast

Common Running Injuries, Shin Splints & Staying Injury-Free with Physical Therapist RT Hill

What causes most running injuries—and how do you know when it's okay to keep running versus when you need to stop? In this episode of Fuel Your Finish, Registered Dietitian and 4x Boston Marathoner Lisa Nelson sits down with physical therapist, running coach, and co-owner of The Stride Shop, RT Hill, to discuss the most common injuries runners face, why some injuries become chronic, and how to stay healthy for the long haul. RT shares what he's seeing most often in runners right now, including shin splints, knee pain, and stress-related injuries. He explains how runners can better distinguish between normal discomfort and pain that shouldn't be ignored, when it's safe to continue running, and when it's time to seek help. We also discuss injury prevention, strength training, recovery, training flexibility, and the mindset shifts that help runners continue doing what they love for decades. Whether you're currently injured, training for a race, or simply want to stay healthy and running strong for years to come, this episode is packed with practical advice you can use immediately. In This Episode You'll Learn: ✔ The most common running injuries ✔ Why shin splints seem to be increasing ✔ The difference between soft tissue injuries and bone stress injuries ✔ Warning signs that pain may be more serious than you think ✔ How to know when it's okay to keep running ✔ RT's "stoplight system" for managing pain during runs ✔ Why strength training helps prevent injuries ✔ How recovery impacts performance and long-term health ✔ Practical habits that help runners stay healthy for life Key Moments 00:00 – Introduction 01:25 – RT's background in physical therapy and coaching runners 06:00 – How The Stride Shop got started 08:00 – The most common injuries runners experience 09:30 – Shin splints, shoes, and training load mistakes 10:00 – Soft tissue injuries vs. bone stress injuries 12:00 – Why stress fractures require a different approach 13:00 – Helping runners stay active while recovering 15:00 – The long-term goal: running for life 19:45 – Injury prevention strategies every runner should follow 21:30 – Strength training and injury resilience 22:00 – When pain becomes a red flag 23:00 – Return-to-running guidelines 24:00 – The stoplight system for running through pain 27:00 – RT's non-negotiable habits for performance 29:00 – Why recovery is where progress actually happens 32:00 – Where to find RT and The Stride Shop Resources & Links 🌐 Transform Nutrition: https://transformnutrition.fit/ [https://transformnutrition.fit/] 📅 Book a FREE Strategy Session: https://l.bttr.to/f57AT [https://l.bttr.to/f57AT] 📖 Free Runner Fueling Guide [https://lisa-nelson-d78f.mykajabi.com/15min-2] 📧 Questions? Reach out at lisa@transformnutrition.live Episode Summary (Short Version) Physical therapist and running coach RT Hill joins Lisa Nelson, Running Nutritionist and Dietitian to discuss the most common running injuries, including shin splints, knee pain, and stress fractures. Learn how to know when it's safe to keep running, when it's time to stop, and practical strategies to stay healthy, recover faster, and keep running for years to come. Tags / Keywords running injuries shin splints runner rehab physical therapy for runners stress fractures running pain injury prevention strength training for runners marathon training running coach runner recovery running longevity endurance athletes half marathon training marathon runner running performance Fuel Your Finish Lisa Nelson RT Hill Stride Shop

Stop Waiting For The Perfect Time!: Why It's Okay To Start Over , But You Need to START!

Most people think they need the “perfect time” to finally get consistent with their nutrition and fitness. In this episode of Fuel Your Finish, Registered Dietitian and 4x Boston Marathoner Lisa Nelson breaks down why that mindset is exactly what’s holding you back—and what to do instead. Lisa shares personal insight on how even she caught herself waiting for the “right time” to restart her podcast, and how that same pattern shows up in nutrition, training, and everyday life. She dives into why perfection isn’t required for progress, how small setbacks can spiral into lost time, and why shortening your “comeback time” is the real key to success. If you’ve ever told yourself “I’ll start Monday” or “I’ll wait until things calm down,” this episode will challenge that thinking and give you a practical way to move forward—right now. You’ll learn: *  Why waiting for the “perfect time” is keeping you stuck  *  How all-or-nothing thinking slows your progress  *  The concept of “shortening your comeback time” (and why it matters)  *  How to navigate real life—parties, stress, travel—without falling off track  *  Why your goals need to be realistic, flexible, and built for your life  *  Simple ways to plan ahead so you stay consistent (even when life is busy)  Key Moments / Chapters: 00:00 – Welcome & Episode Overview  00:30 – Why the “Perfect Time” Doesn’t Exist  01:30 – Personal Story: Waiting to Restart the Podcast  02:30 – Real Life Always Gets in the Way (and That’s Normal)  04:00 – The Problem with Rigid, All-or-Nothing Goals  06:00 – Real Example: Falling Off Track & Bouncing Back  08:00 – Why Starting Immediately Matters More Than Starting Perfectly  10:00 – The Cost of Waiting (and Losing Progress Over Time)  12:00 – Shortening Your Comeback Time  14:00 – How to Set Realistic, Actionable Goals  16:00 – Planning Ahead for Busy Seasons & Staying Consistent Resources & Links: 🌐 Transform Nutrition: https://transformnutrition.fit/ [https://transformnutrition.fit/] 💬 Book a FREE Strategy Session: https://l.bttr.to/f57AT [https://l.bttr.to/f57AT] 🏃‍♀️ Fueling for Runners: Free Runner Fueling Guide [https://l.instagram.com/?u=https%3A%2F%2Flisa-nelson-d78f.mykajabi.com%2F15min-2%3Futm_source%3Dig%26utm_medium%3Dsocial%26utm_content%3Dlink_in_bio%26fbclid%3DPAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnlZHFrUZChv92hrhNvpKeRjO30-ukpWByq6BXAUvhINIznIlABATPP45wJcE_aem_dAkRf3n96vUY9-rrENAfow%26utm_id%3D97760_v0_s00_e0_tv3_a1denngxrcvwdo&e=AT7IvI7g_cazzzWSS5b6TnX5uETq3KFAU_vQANY_V-DKkabrLyLvrMYOKkfUygWhEn8aa55uFFo0tdKgjqOzj0ZOCSIX7-U1_9UV7BMTqg] Nutrition Programs: Work With Me [https://lisa-nelson-d78f.mykajabi.com/runner-focused-course-coaching-page-courtney-s-edits-1?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnqwbRiYG6PX-tsXuxtxDpiw5HLMlC7m1LsN5AHJrmr79F_ALKBgmcWI2cDuI_aem_aWqSB5dLN1JnGtem_X5KWA&utm_id=97760_v0_s00_e0_tv3_a1denngxrcvwdo] Keywords / Tags: consistency, nutrition habits, fitness mindset, all-or-nothing thinking, habit building, time management, runner nutrition, fueling for performance, sustainable weight loss, healthy lifestyle, goal setting, Fuel Your Finish, Lisa Nelson, Boston Marathoner, nutrition coaching

Break the Cycle: How to Build Habits That Actually Stick

Many of us struggle with creating lasting habits—even when we know what works. In this episode of Fuel Your Finish, Registered Dietitian and 4x Boston Marathoner Lisa Nelson shares a personal story about why she struggled to stay consistent with strength training—and how she finally broke the cycle. Lisa dives into why routines that worked in the past might not work now, how life changes can impact habit formation, and practical strategies for creating new, sustainable habits that fit your current lifestyle. Whether you’re working on fitness, nutrition, or any other goal, this episode will help you think outside the box and take action when old habits aren’t delivering results. You’ll learn: * Why repeating the “same old routine” can stall your progress * How to evaluate what’s really holding you back from your goals * The power of small tweaks and thinking outside the box * How to “trick” yourself into building new habits that stick * Why committing to a dedicated space, schedule, or accountability system can help Key Moments / Chapters: 00:00 – Welcome & Story Introduction 00:29 – The Struggle: Starting Over Every Monday 00:58 – Life Changes & Fitness Routines 01:24 – The Importance of Strength Training for Health & Performance 02:18 – 15-Minute Strength Plan & General Exercise Recommendations 04:00 – Recognizing When Your Old Routine Isn’t Working 06:08 – Why It’s Important to Ask “Why Am I Not Reaching My Goals?” 06:36 – Thinking Outside the Box: How Lisa Finally Broke the Cycle 08:31 – Applying This Strategy to Your Life & Goals Resources & Links: 🌐 Transform Nutrition: https://transformnutrition.fit/ [https://transformnutrition.fit/] 💬 Book a FREE Strategy Session: https://l.bttr.to/f57AT [https://l.bttr.to/f57AT] 📄 15-Minute Strength Training Plan: 15min workout [https://lisa-nelson-d78f.mykajabi.com/15min-2-49043020-f7c9-4272-8450-afced2c4101f] Keywords / Tags: habit change, strength training, consistency, fitness mindset, sustainable habits, routine building, workout tips, dietitian advice, personal growth, Fuel Your Finish, Lisa Nelson, Boston Marathoner, nutrition for runners, healthy habits

Staying Consistent When Life Gets Busy (How to Reset When Motivation Slips)

Many people start the new year with big goals—only to feel burned out, overwhelmed, or off track a few weeks later. In this episode, Lisa Nelson breaks down why motivation fades, why extreme resolutions don’t last, and how to reset without starting over. Lisa walks you through how to refocus on what actually moves the needle, identify the habits that matter most, and stay consistent even when life gets busy—whether that’s work, family, travel, or social events (hello, Mardi Gras). This episode is all about strategy over effort, progress over perfection, and building momentum that lasts. Whether your goal is improving your nutrition, running stronger, building consistency with workouts, or simply having more energy in daily life, this episode will help you trust the process and keep going—even when things aren’t perfect. This episode covers: * Why motivation fades around weeks 3–4 of the year * Why consistency matters more than willpower or extremes * How to identify the 1–3 habits that make the biggest impact * Giving yourself grace instead of falling into all-or-nothing thinking * How to stay on track during busy seasons and social events * Strategy vs. effort—and why trying harder isn’t the answer What You Will Learn: * Why extreme goals often lead to burnout * How small, consistent habits drive long-term results * How to reset when you fall off track * How to stay consistent—even when motivation is low ⏱️ Chapters 00:00 – Welcome & Resetting Motivation  01:15 – New Year Goals vs Sustainable Habits  03:00 – Why Motivation Fades After a Few Weeks  05:00 – Progress Over Perfection  06:45 – Identifying the Habits That Matter Most  08:30 – Real-Life Barriers: Time, Energy & Busy Seasons  10:30 – Strategy Over Effort  12:30 – Trusting the Process  14:15 – Final Encouragement & Next Steps 🔗 Resources & Links 🌐 Learn more: https://transformnutrition.fit/ [https://transformnutrition.fit/] 💬 Want help dialing in your nutrition, energy, or performance?  Book a FREE strategy session here: 👉 https://l.bttr.to/f57AT [https://l.bttr.to/f57AT] 📄 Grab your free resources:  • 15-Minute Workout Plan 👉15min workout [https://lisa-nelson-d78f.mykajabi.com/15min-2-49043020-f7c9-4272-8450-afced2c4101f]  • Fueling Tip Sheet for Runners  👉 Run Fueling tip sheet [https://lisa-nelson-d78f.mykajabi.com/15min-2] Keywords / Tags nutrition for runners, sports nutrition, healthy habits, consistency, motivation, performance nutrition, fitness mindset, fueling for performance, marathon training, strength training nutrition, dietitian tips, wellness podcast, Fuel Your Finish, Lisa Nelson, health coach, habit building, sustainable fitness, training strategy