10 Principles to Fuel for Performance

Nutrition Series 

Part I

Performance fueling requires tailored strategies based on the duration and your activity choice: endurance, strength, or high-intensity. I've competed in endurance sports for almost three decades and have followed nutrition science closely since the 90s. Nutrition science continuously evolves with new data, new products, and as new strategies emerge, the fundamental principles remain relatively the same. Here are some universal principles I recommend to maximize energy output, recovery, and overall performance for my athletes, my father, and myself, whether you are a beginner or an experienced athlete seeking to enhance your performance.

1. Know your numbers

• Track your carb needs per hour
• Track your hydration needs per hour
• Track your electrolytes, particularly sodium, needs per hour
• Each of the three components vary for each individual and will change for you with differing environmental conditions 
• Once you know your numbers, begin to optimize your intake in training with the below points 

2. Know how you’ll hit your numbers

• Practice with different fuel sources: chews, gels, bars, liquid nutrition, fruit, candy, chips, solids, etc.
• Practice with a different pack, belt, and/or handhelds to find your preferences.
• Ex. I use ultimate direction handhelds while racing on trails up to the 50 mile distance because I want to efficiently go in/out of aid stations. I use UD hydration packs for mountain races, stage races, and always for training in trails or mountains to carry extra for emergencies. 
• Practice fueling/hydrating in different weather conditions and different intensities. 
• Then practice increasing your carb intake and/or hydration as the intensity, duration, or weather demands more from you.

3. Be prepared to adjust

• Things can go wrong on race day. They usually do the longer the duration of the race event. Don’t stop fueling or hydrating. This can be a very easy choice to make when we have GI distress, however, it is imperative to aim to stay on top of your nutrition/hydration even when things go wrong. Learn to adjust in training so you can adjust on race day.

4. Train your gut

• Generally, caloric needs increase for anything over 90 minutes.
• The standard for carbohydrates was 60g/hr. Some age groupers are now able to consume 80-100g/hr. Some elites/professionals are pushing 120+g/hr.
• Be patient. It takes time to be able to increase your carb intake and teach the gut to process more carbs. Find the ideal number for you.
• Practice your race strategy in training.
• Heat, humidity, altitude, intensity, and race day nerves all impact how your GI tract processes nutrients. Practice and train it. ALL these factors are the common reasons athletes have GI distress during their races. It matters. 

5. Prepare your crew (ultras, mountain races, stage races)

• Share your detailed plan in advance. Spreadsheets work great.
• Have a back up plan for worse case scenarios. 

6. Carb load

• Race week should be healthy, balanced like your regular eating routine.
• Increase carb intake day before or morning of key long training sessions. 
• Increase carb intake primarily the two days before your goal endurance event; however, there is no need to overdue it.
• There are simple, complex carbs, healthy and unhealthy carbs, soluble, insoluble fiber, etc. Get familiar with what works for you in training so you repeat what works for you before your long runs and key training sessions for race day. 

7. Hydration

• Hydrate well for heath and performance daily. This doesn't change during race week. 
• Increase hydration and/or electrolyte needs about 2 days before your key training sessions, long runs, and goal events. 
• Create a strategy where you are hydrating regularly whether that be throughout the day, during your long training sessions, and goal events. 

8. Pre-race breakfast

• Practice timing and amount during training.
• Race morning nerves will impact how you process nutrients therefore practicing is key. This is why you hear sometimes some individuals are nauseous race morning--it's race nerves impacting how they're processing nutrients already. 
• Ex. What I do for a road or trail half marathon or marathon: 
• 90 minutes before: 200-500 Cal of carbs
• 5 minutes before: 100-200 Cal simple carbs

9. Caffeine

• Know your tolerance.
• Recognize your caffeine sources add up.
• Practice your strategy in training.
• Adjust with the course profile, your tolerance, and with heat as needed.
• Race morning nerves impact how your GI tract processes nutrients.

10. Recovery

• Prioritize your protein intake.
• Celebrate, however, prioritize a healthy, balanced meal. The more ideal your nutrition is after your key training sessions or race day, the better equipped you are to recover and be ready for what is next. 

Next up: 5 Tips How to Strategize your Fueling Strategy. 

If you are interested in learning a more detailed way how to optimize your nutrition, this is included in my coaching programs for my athletes. Email or message me your goals for your goal race and let's explore if my coaching program if the right fit for you. 

Notable Marathons, Ultras, & Countries Visited

Twenty eight years ago when I started running competitively, I began collecting my running and traveling memories. Every experience was unique, each one touched my heart in a different way, and reflecting on them fills my heart with peace and gratitude.  Here I share some lists I've compiled as I organize my memories, files, and data. I look forward to share a more in depth review of favorites and recommendations for both on the road and trail locally and internationally.

My gratitude and joy comes from reflection as this can be a cathartic process. After a roller coaster of very high highs and lows in my 20s, it was my 30s that introduced some of the darkest moments and challenges of my life. It has taken some drastic changes and reflections to undue the trauma my body and mind went through. I gave up alcohol shortly after losing my two senior pups (12.29.21) and a tumultuous decade. Since then, I am 1,247 days alcohol-free. It has been one of the best decisions to turn my life around. I give thanks to be alive today to write these words and remind whoever needs to hear this: you are not alone in your struggle.

Thank you for reading and your support. I love learning from you and my hope is to share my experiences with you to ignite: what is possible within you? 

Favorite US Marathons: 20

1999 - LA Marathon (27)

2006 - Lake Tahoe Marathon

2008 - Big Bear Marathon* 

2009 - Portland Marathon 

2009 - Philadelphia Marathon

2010 - Boston Marathon (15)

2010 - Big Sur Marathon (4)

2010 - Bellingham Bay Marathon 

2010 - Carlsbad Marathon (3)

2011 - Disney World Marathon (2)

2011 - Red Rock Canyon Marathon 

2011 - RnR Mardi Gras Marathon

2011 - SF Marathon (7)

2011 - Pikes Peak Marathon* (2)

2011 - NYC Marathon 

2012 - Catalina Marathon* (2)

2012 - Route 66 Marathon

2012 - Houston Marathon 

2012 - Myrtle Beach Marathon

2012 - Napa Trail Marathon*

2012 - Chicago Marathon (4)

2012 - Mayor’s Alaska Marathon 

2012 - Hoover Dam Marathon (2)

2015 - Honolulu Marathon 

2016 - Marine Corps Marathon 

2024 - Every Woman’s Marathon

() - number of times completed

* trail marathons 

Favorite Challenging Marathons: 7

1. Kilimanjaro Summit Marathon - 15,000' gain    (2025)

2. Inca Trail Marathon - 11,000' gain                     (2012)

3. Pikes Peak Marathon - 7800' gain                    (2011)

4. Tushars Mountain Marathon - 7000' gain         (2025)

5. Leadville Mountain Marathon - 6000' gain        (2025)

6. Great Wall of China Marathon - 5500' gain       (2016) 

7. Caballo Blanco Marathon - 5000' gain              (2018)

International Marathons: 13

2009 - Bermuda Marathon 🇧🇲 

2009 - Rome Marathon 🇮🇹 

2010 - Barcelona Marathon 🇪🇸 

2012 - Inca Trail Marathon 🇵🇪 

2013 - Sussex Trail Marathon 🇬🇧 

2013 - Quito Marathon 🇪🇨 

2016 - Great Wall Marathon 🇨🇳 

2017 - Havana Marathon 🇨🇺 

2018 - Caballo Blanco Marathon 🇲🇽 

2019 - Mexico City Marathon 🇲🇽 

2019 - Berlin Marathon 🇩🇪 

2024 - Sydney Marathon 🇦🇺 

Other International Races: 7

2015 - Mt. Mayon Triathlon 🇵🇭 

2016 - Jakarta 10K 🇮🇩 

2017 - Seawheeze Half 🇨🇦 

2019 - Medellín Half 🇨🇴 

2019 - Infinite Trails Ultra Relay 🇦🇹 

2022 - Jamaica Half 🇯🇲 

2025 - Kilimanjaro Half 🇹🇿 

Ultras: 21

2011 ET 51K - 1000' gain

2013 OTHTC 50K - 2500' gain

2014 Avalon 50M - 6600' gain 

2014 SOB 50K (2) - 6500' gain

2014 Rancho San Juan 50K - 4000' gain

2014 Cowtown 50K - 1000' gain

2014 Harding Hustle 50K - 5900' gain 

2014 TransRockies 120M - 20,000' gain 

2014 High Desert 50K

2015 Antelope Canyon 50M - 3900' gain in sand

2017 Bryce Canyon 50K - 4800' gain

2017 Speedgoat 50K (9:58) - 11,400 gain

2016 TransRockies 60M

2018 Avalon 50K (3) - 4500' gain

2019 Bishop 50K - 4600' gain

2024 Moab 50M (2) - 4500' gain 

2024 TranSelkirks Run 60M - 16,500' gain 

Countries Traveled: 31

Tanzania (2025)*

Australia (2024)*

Finland (2023)

Jamaica (2022)*

Columbia* (2019)

Cuba*

China* 

Indonesia*

Philippines* 

Peru*

Bermuda* 

Vatican City

Italy*

Spain*

Nassau

Grand Cayman

Honduras 

Belize

Israel 

France

Czech Republic 

Liechtenstein 

Switzerland 

Austria*

Nicaragua 

Costa Rica 

Mexico*

Germany* (age 16)

United Kingdom* (age 15, first solo)

Canada* (age 11)

Ecuador* (age 9)

USA*

*countries I've also raced in

Memorable Trails Explored:

Moab, UT

Antelope Canyon, UT

Garden Of Gods, CO 

Volcanic Nature Reserve, HI 

Cucamonga Peak

3 Ts: Timber, Thunder, Telegraph

Mt. Waterman summit

Mt. Wilson summit 

Mt. Lukens summit 

Mt. Baldy summit

Mt. Baden Powell summit

San Gorgonio summit 

San Jacinto summit

San Bernardino Peak

Piestewa Peak

Mount Whitney summit 

Mount Langley summit

Mount Shasta summit

Pikes Peak summit

Mt. Washington summit

Rucu Pinchincha summit - 15,696'

Kilimanjaro summit - 19,341'

Lake Arrowhead

Mono Lake 

June Lake

Mammoth Lakes 

Big Bear Lake

Catalina Island 

Hope Pass, CO

Grand Canyon, R2R2R 

Cactus to Clouds Skyline Trail

Copper Canyon, MX

Zion National Park

Bryce Canyon National Park

Glacier National Park 

San Juan National Park 

Joshua National Park

Sequoia national park 

Yosemite National Park

King Canyon National Park

Yellowstone National Park 

Teton National Park

Arches National Park

Local Trails: 

*working on compiling a list of recommendations 

I ran my first marathon at age 14 with my father, who also ran his first marathon then at the age 40. My journey is inspired by my parents and living it to the fullest of my ability with what brings me joy. It is never too late to start or explore something new. Thank you for reading. 

Boston Tips, Fueling, & Results

If you're looking for the cliff notes of Boston tips, here I share a few quick ones to review. There are a great amount of videos, race reports, and in depth race weekend articles. Over the 15 years I've participated in Boston, I have researched several resources as they arise each year. Here I share a brief notes section as I wanted to be a little more strategic again in my approach to race the Boston course this year. My strategy wasn't absolutely perfect this year with a 4-minute negative split. Ideally, it should be 1-2 minute positive split. This means I left a little on the course in the first half. However, my body also is not in its peak form as I have been struggling with recovery and injury since my Kilimanjaro Project and racing LAM too soon afterwards. Therefore, I wanted to review how I was going to strategically approach this course given my body's limitations and injured state. I would never recommend starting a race injured; however, Boston sometimes makes us do things we probably shouldn't. I will be adding to this list in coming years. Thank you for reading and if you find it helpful, please share it with a friend. I'm grateful to share my experiences. I am grateful to be able to run another year for my Papa Dog and my Max in the sky. 

Course:
Hydration starts mile 2 for every mile.

Water and electrolytes provided at every aid station.
Aid staggered both sides of street: first right then left.

Pinch cup, drink, pour over head, don't stop/walk in front of aid.

Mile markers, 5K timing clocks + K markers.

Maurten fueling stations miles: 11.8, 17, 21.5.

Non-caf and caf at each one.

Loss 1275’, gain 815’, net 460’.

First 0.6 has 139’ loss.

600 m finish stretch on Boylston.

Newton Hill grades: 2%, 4%, 2%, 4%.

Newton Hill length: 0.7, 0.4, 0.6, 0.5.

Most well executed is even or 1-2 minute positive splits.

Marked with blue line to mark the measured 26.2 distance.

Hug all the corners efficiently to run the tangents.

Course Segments:

Mile 0-4: sharpest downhill, stay conservative 

Mile 5-10: steady, cruise it 

Mile 16-21: main hills, manage it 

Mile 22-26: full send 

Towns:

Hopkinton 

Ashland

Framingham

Natick 

Wellesley

Newton

Brookline

Boston

Last Checklist:

Pack throwaway clothes for athlete's village.

Include throwaway gloves + buff if colder start.

Pack extra nutrition for the wait in athlete's village.

Pack mylar to sit on in athlete's village.

Take bottle with you to corrals to sip. 

First hydration aid isn’t until mile 2.

Walk to corrals from athlete's village is 0.7 mile.

Last portable restrooms and urinals right before corrals.

Put name on bib if you want to be called out.

Put protein in your gear check bag for after. Takes awhile to exit finish area. 

Take Boylston left turn wide for best race pics. 

2025 Weather start/finish: 52/62°, 36/26% RH

My 2025 Boston Fueling:

5:30am wake up - 1 bottle Electrolit

6:30am - 1 Maurten solid 

8am shuttle - 1 banana with PB + 1 bottle Electrolit

9am athlete's village - 1 Maurten solid 

9:30am to corrals - pickle juice, Vital4u, 1 Maurten gel 160

Mile 3 gel 100

Mile 6 gel 100 

Mile 10 gel 100 CAF

Mile 13 gel 100 

Mile 16 gel 100 CAF

Mile 19 gel 100 CAF

Mile 21 gel 100 CAF

2 cups every aid station/every mile: 1 electrolytes, 1 cup over head 

25g RNWY protein 1hr after finish + 25g RNWY protein 2hrs after finish (includes 10g creatine)

Total 1900 Calories

My 15 𝐁𝐨𝐬𝐭𝐨𝐧 𝐑𝐞𝐬𝐮𝐥𝐭𝐬:

2010 3:28:32    (7:58) 40°/51°

2011 3:33:36     (8:08) 44°/53°

2012 3:32:30     (8:07) 71°/93° *record heat

2013 3:21:17     (7:40) 40°/55°💙

2014 3:29:46     (8:01) 40°

2015 3:25:30     (7:51) 43°🌧

2016 3:35:42     (8:14) 65°/72°

2018 3:44:07     (8:33) 38°🌧💨*record cold 

2019 3:30:51     (8:00) 55°/65°, 75% RH 🌧 

2020 4:05:14     (virtual) *with Max

2021 3:38:42     (8:09) 59°/70°, 91% RH 🐶 

2022 3:27:43     (7:55) 44°/48°, 55% RH 

2023 4:42:35     (10:47) *pacing dad

2024 3:28:51     (7:58) 58°/70°, 86% RH

2025 3:25:57     (7:52) 52°/62°, 45% RH

Thank you for reading and your support throughout this journey! See you at Boston 2026.

Maurten Q&A | Race Routines

1. What is your morning routine on the day of the race? 

My morning routine the day of the race is to take deep breaths as soon as my alarm goes off and say my positive mantras: today is the day I will grind. I say good morning to my love and pups with some quick kisses and cuddles. I then get ready in my kit. While I get ready, I create the mental space to zone in on my goals for the day and visualize: today is the day I will grind. Next is my morning nutrition and hydration routine ensuring I intake my Maurten DrinkMix, electrolyes, and mini breakfast that may consist of bagel with PB and walnuts or a Maurten solid if I’m on the go. 

I do one last minute check that I have all my gear, nutrition, and hydration and aim to head out early to my race start. Once I arrive, I aim to keep my mind calm with my positive mantras, my deep breaths, and aim to focus somewhere quiet that I can find before it is GO time. With moments to go to the start, I run through my nutrition / hydration strategies and mental check again before I begin a mobility / warm-up routine. One last deep inhale / exhale and I’m off at the gun. 

 

2. What is one personal thing you always do before the race? 

I always give thanks for arriving to the start line of a race. There are many times when we are unsure if we are prepared, if we will make it to the start line healthy, or when life happens that may need to take priority. By starting with an attitude of gratitude, I am able to feel at peace for the moment and find joy and value in: yes, I am here and grateful that I get to do this. 

3. What is your routine before going to sleep the night before the race?  

I visualize. For me, every race is a gift and the outcome is never guaranteed. I often am told that: you will do great. I always appreciate the confidence; however, I also respect that anything can happen. Therefore, my goal is to aim to control the controllables and aim to navigate through the challenges that may arise. 

The night before my race, I aim to have my dinner early in a calm setting, which usually means takeout or home cooked. I have found if I dine out the night before a goal race, it adds distraction and nerves to my center. After dinner, I aim to watch an inspirational movie or clip to help refocus my energy into what I want to achieve at my race. I write in my journal, review my splits, and visualize the energy and reasons why I am doing this. I allow myself to fall asleep with those thoughts in my mind and when my alarm goes off in the morning, I say: today is the day. 

20 Gifts Ideas for Runners

Do you need ideas what to give the runner in your life? As Black Friday and holiday gift deals get released, below are gift ideas for the different type of runners in your life. Great to add to your wishlist as well. I've included links to the product suggestions if you're interested in researching the product further; they are not affiliate links. I have also included some discount codes to share discounts for my favorite products. I don't get a kickback for discount codes; however, helps me bring you more discounts when you use or share them. 

1. TRAINING PARTNER:

Compression boots - RecoveryAir by Therabody: PRO, JetBoots, JetBoots Primw, and Prime. I have a pair of JetBoots and PRO (1st Gen). I've gifted my dad the PRO (1st Gen). I have upgraded myself and Tony with a pair to the latest releases of JetBoots Prime. It's a great investment for your partner and yourself to use regularly at home and when you travel. I've never had a problem through TSA with them in my carryon. 

GPS Watch -- your training partner may already have one so it is always fun to get the latest version or a new color. I used to use Garmin for the last couple decades -- they are great watches and GPS technology. I have currently the Garmin Epix. COROS is also a great competitor and I've enjoyed their features. I have the APEX 2 Pro and Vertix. The technology and battery life are phenomenal, prices are competitive to comparable watches, and their customer service is stellar. Discount: NADIA - for free extra wristband with purchase. 

2. BEST FRIEND:

Race registration -- Gift your friend a race registration you know they have been wanting to race or want to do together. More time together with the ones we love is always the best. I am the race planner for myself, dad, and Tony. Here are some we will be doing in the next couple months with discount codes, where applicable: 

• 12/15 Holiday Half
• 12/22 Mt. Wilson 25K - NADIA5
• 1/19 Rose Bowl Half - 2025NADIA10
• 2/2 Surf City Half - NADIA10
• 2/24 Ventura Half
• 3/17 LA Marathon - 2025NADIA10
• Alpha Win Race Series - NADIA20
• SoCal Trail Races - NADIA

3. NEW RUNNER:

$100-200 running store gift card -- The best way to start running is with a great pair of new running shoes that fit a runner's needs. For any new runner, I recommend first to visit your local specialty running store to have your running gait analyzed for free then have the rep recommend the best shoes for you in different brands. 

4. SECRET SANTA:

Earbuds / Headphones - JLab have my favorite earbuds and headphones. You have several price points to choose from as low as $30 or $199 for your premium pairs. It is a perfect gift for anyone and even a great stocking stuffer. All their products deliver quality sound and have been my favorite earbuds for over a decade. Discount: NADIA15 - save 15% off.  

Triswim Bath Set - I have been using SBR Sports for over a decade. I love their body wash, shampoo, conditioner, and lotion. Safe for kids or pets and great for athletes of all sports. Mix and match your gift bundles of Triswim and there are traveler's sets, too. Discount: NADIA - save 20% off.

5. INJURED RUNNER:

Pain management patches - StaminaPro Patches are electroceutical charged patches with electrons from a variety of nutrients shown to reduce inflammation leading to faster recovery and performance. for recovery, pain management and performance. Some of the nutrients are branched chain amino acids, essential amino acids, arnica, beet root, bioperine, COQ10, glutathione, green tea extract, Mg, MSM, Olive Leaf, Omega-3, Tumeric, Vitamin D, and more. My entire family uses them not only during running, but also if we tweak something during a non-running related activity. Discount: NADIA15 - save 15% off. 

Bodyweight support system - LEVER Movement device attaches to your at-home treadmill and can take up to 45 pounds off your bodyweight allowing you to focus on your form, return from injury safely, and/or ramp up your mileage safely. This was one of the key tools I used after my right meniscus bucket handle tear in 2021. Discount: NADIA - save 15% off any item on their site.

6. Runner that Needs Helps with Nutrition: 

Hydrogels - Maurten Starter Kit allows an athlete to try several of their products in training to help explore what works best for ourselves. The Feed offers a great option to try out Maurten and other nutrition products in a goodie bag as well. 

Protein - I am a huge advocate of consuming more quality protein in our daily diets. Protein powders can help us fill in the gaps. I love the protein line with CBD by Mons Pura. Try their vanilla ice cream flavor or chocolate mousse. Discount: NADIA20 - save 20% off anything. Or you can try another great new protein line with creatine or collagen products by RNWY, discount NADIA15 for 15% off any rnwy product. 

Meal Delivery Service - Order a week supply of meals for your runner to help them have healthy, tasty meal options at home to save time and best part no dishes. Designed for athletes, I use Trifecta Nutrition meal delivery service with a 10 meal plan delivered every other Friday. Meals are vacuumed sealed, never frozen, last up to 6-10 days in the fridge or 3 months frozen. Explore from over 100 meal choices from clean, paleo, keto, and plant based categories. Ships to all 50 states.

7. RUNNING CLUB FRIENDS:

Running Accessories -- We can never have too many. I love the options Ultimate Direction accessories offers from socks, mittens, gaiters, buffs, performance hats and ice bandanas, which helped me tremendously at my Palm Springs Triathlon in 98F. Discount: NADIA - save 20% off anything on their site. 

8. RUNNING COACH:

Spa day pass -- We are reminded to pamper ourselves from time to time. Somehow, we tend to overlook this necessity often. Gift the gift of self love at their favorite local spa. They will be renewed and overjoyed. My favorite recovery wellness center is located in Pasadena called Renew Performance Center offering contrast therapy, red light therapy, floatation therapy (sensory deprivation tank), compression, and massage services. They are also offering holiday specials. 

However aside from a gift, your running coach loves simply to hear from you. I personally love holiday cards with a handwritten message or letter. I believe in the power of expressing your feelings through writing. Your dedication to your training and your feedback are always the best gift for your coach -- they thrive to see you happy achieving your goals. 

9. TRAVELING RUNNER:

Massage gun -- There are so many to choose from on the market. Different brands and sizes. My clients have shared with me they have tried the lower priced choices and are not satisfied in the end. Gift yourself or your loved one a high quality massage tool to use at home or travel. My favorite ones are the Theragun PRO for myself and Tony, Theragun Sense for my parents (its lighter for seniors), and Theragun mini for travel. I put my mini in gear check so I may use it immediately post race. I've also traveled with all my theraguns in my carryon and never had an issue with TSA.

Recovery sandals -- What we wear in between our training session can either hinder or support our recovery. Aim to wear supportive footwear and/or sandals when traveling or throughout the day if your are on your feet all day. I love to use my recovery sandals by VELOUS either their stylish flip sandal or slides. Foot care during and in between sessions is crucially important for not only performance but also for longevity and joint health. Ladies: please opt away from the ballerina flats, flat flip flops or heels over 3 inches. There is proven studies shown how this impacts the joint health of your feet over long period use. Love your feet. Discount: NADIA20 - save 20% off any style. 

10. TRAIL RUNNER:

Hydration Vests, Packs, Handheld Bottles - I LOVE trail running and love to have Ultimate Direction by my side on the trails. As my first and true love, I first started trail running 28 years ago. Finding the most comfortable pack or handheld for you can be daunting. Decide on what size you need then choose your color. All their packs have choices with several pockets and bottle options so you cannot go wrong. I have all the main sizes of storage capacity from 5L for racing, 10L, 15L, and 30L for my adventure all day runs. Discount: NADIA - 20% off anything on their site.

11. MOTHER RUNNER: 

Monthly supply of supplements -- My first answer would be a baby jogger and second help her feel her best with premium supplements. My go-to everyday at home or when traveling are Vital 4U premium supplements. It is pre-packaged packets of 12 pills with over 75 nutrients to help support your daily nutrition. I have been using them for over a decade and also have both my parents on them, too. I rarely get sick, most notably I have not gotten sick at all between 2020-2024. Supplements help support a healthy lifestyle. 

12. YOURSELF:

At home massage or a vacation -- You deserve to gift yourself the things that allow you to heal and renew. Often at the end of the work day, we make the mistake to say "I need a ___" to decompress and it may not be the right choice. I am grateful to have found Paulina Valenzuela at Renew Performance Center to have helped me elevate my training this last year. She is worth the drive and I aim to see her weekly. Contact her to give yourself the gift of healing you deserve. 

Thank you for reading and please share this post with someone who may need some gift ideas this season. Happy shopping!