The next few months are a time of holidays and time with family and friends. It is the time to celebrate 2017, NOT be in top shape and lay a foundation for a great 2018 season!

Whether you are a professional, elite amateur or weekend warrior; planning is a crucial part of achieving your goals. A good plan of attack is like an athlete's north star, it provides a key point of reference.

If you weren’t aware, there is this really fun thing that happens every fall all around the country. Well mostly on the East Coast and Northeast to be specific, but let’s be serious, if you are reading this than you are most likely a ‘Noreaster. This thing…its CYCLOCROSS (CX), and it’s a blast. Whether you have a background in explosive sports or are in the group of burnt out triathlete’s looking for diversification, this sport can be for you!

One of the most oft asked questions that I get as a running coach, is about run cadence. Most especially since the popularity of watches that track cadence, has grown. What should it be? How do I improve it? WHY should I improve it?

Above all else be consistent. With a constant approach to training and racing you will put yourself in position to achieve the goals you have created for yourself.

Some of our top tips on how to get the most out of what the Fall has to offer for cyclists in the Northeast.

Is it me, or is the pre-packaged “bar” aisle taking over Whole Foods, Trader Joe’s and every other grocery store in the U.S.? The registered dietitian in me goes “sigh….. another one lost to preparing fresh, whole food snacks.” And then the mom-athlete-nutritionist-director-business owner-too busy for anything woman goes YIPPEE! Finally we have an aisle with some bars that use real ingredients, ones we can pronounce, put in our gym bag, and feel comfortable eating from time to time. Here is a decent list to start with for bars that we, at The Core Diet, feel good about recommending to our athletes. These bars are “Core Diet Approved” and are great for in between workouts or during the day when not working out. Although some of these could be a good pre-workout fuel!

You promised yourself. This was the year you wouldn’t buy too much candy. Or you wouldn’t buy candy you liked. Or you’d buck the system and give out (gulp) healthy treats. But, c’mon, even as you made those promises, deep inside you knew better. Even though you’ve only had a dozen trick-or-treaters for three straight years, you got that extra bag “just in case”. And, if you’re being honest, there is no candy you don’t like, just candy that you wolf down, inhale, and devour. That bit about handing out healthy treats? Idealism is nice, Dr Oz, but you’ve never looked into the eyes of a five-year-old and seen true loathing.

Are you familiar with micro greens? The tiny edible greens that are grown from seeds and look like miniature veggies? Although small, these greens pack a nutritious punch and can be used in a variety of ways. Our friend Pam over at South Shore Organics shares a delicious recipe that you can make for breakfast, lunch, or dinner! Do you have a favorite recipe? Share it with us!

31 days into the new year and I have barely made a dent on my 2017 resolutions. Do you find yourself in the same predicament? Are you ready to get healthy this year, but have no idea where to start? I will assume you are shaking your head yes to these questions and continue on... So where do we start? If it was a piece of cake (no pun intended) to change our eating and exercise habits everyone would do it. Below are some quick and easy tips to get you started on your healthy journey in 2017!