Break the Cycle: How to Build Habits That Actually Stick

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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

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

1 de jun de 202633 min

Break the Cycle: How to Build Habits That Actually Stick

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