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Just a gal who loves running and sharing her experiences❤🇨🇦 https://emilyrudow.com
Photo of the author.
Photo of the author.
Photo by the author.

The query ‘how to lose body fat’ in Google returns 396,000,000 results. Of course, this shouldn’t come as a surprise. In a 2020 survey, 44% of people chose weight loss as their New Year’s resolution goal. While some articles on fat loss are good, I’ve had a difficult time finding a comprehensive deep dive into the topic of fat loss. Everything I’ve learned about said topic has come in a piecemeal format — an amalgam of advice from industry experts, PubMed articles, scientific journals, books, and YouTube videos. Many of these articles repeat the same trite advice that we already…


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Framing work as a meaningful contribution vs. a monetary exchange of time for money.

What does work mean to you? How would you define it? I used to just think of work as a monetary exchange: akin to a punch clock, I put in my time and in return, I receive a pay cheque. Work was something I had to do in order to support my livelihood and afford nice things and experiences. It was a pretty straight forward exchange on the market place. I would give my time and physical presence and in exchange, I’d receive some dolla bills…


Photo by Florian Klauer on Unsplash.

Improve your creative output with these mental tools.

For years I’ve struggled with finding the self-discipline to actually sit down and get myself to write. Even writing for just 20 minutes felt forced. I faced so much resistance and in turn, found every excuse in the book to procrastinate. I resorted to checking email, looking up my stats from last month’s blog post, dabbling in social media, the list goes on. I started blogging infrequently in 2017 when I set a goal to run 10 kilometres every day for 30 days. …


Photo of the author.
Photo of the author.
Photo by the author.

Me writing a post on the topic of ‘patience’ is kind of funny for this reason: those who know me closely, know that my patience isn’t one of my most admirable attributes. I don’t enjoy waiting around for people and I’m impulsive as hell — for big decisions too. My patience (or lack thereof) has prevented me from taking the time to sit down and really think through difficult problems pragmatically. I’ve made a lot of mistakes in my relationships, business, and life because of my impulsiveness and this need to always rush through things.

But, on the other hand…


Photo of the author running.
Photo of the author running.
Photo by the author.

For years, carbohydrates have stood as the go-to fuel for any type of activity. With the recent popularization of the low carb-high fat and ketogenic diets, more research has been conducted on whether an emphasis on fat for fuel or is a better way to godue to the benefit of fat oxidation. In other words, training our bodies to better utilize fat stores for energy.

In this article, we’ll elucidate the role of carbs and fat when it comes to various types of training, how much you should consume and when. We’ll then shift our focus to the…


photo by Spafford Adventures.

If you’ve been following my blog for a while, you’ll know I’m a big proponent of running streaks. Running every day has changed my life in so many ways, but as I wrote about recently when I hit the 4-year mark, I’ve been contemplating ending the streak within the next year or so.

Can you fathom running every single day for 31 years? Showing up and pounding the pavement for 11,315 days in a row? Well, I’m lucky enough to have crossed paths with the amazing Derrick Spafford who has accomplished one of the longest games imaginable.

Derrick Spafford is…


Author posing in a gym. Right side: July 2019. Left side: June 2021, now at home
Author posing in a gym. Right side: July 2019. Left side: June 2021, now at home
Photo by the author.

The concept of a “dry month” has gained mainstream popularity in the past few years where, for 30 days, you get a little taste of a life of sobriety.

I upheld this tradition throughout my twenties, starting off the first month of each year with omitting drinking from my routine. I chose this month since December was always a heavy month of indulgence with the Rolodex of Christmas parties and festivities on tap. January was the start of a new year and what better time to jump on the health train and cleanse my system. Each year the experience was…


Quick: what are the benefits of exercise?

I can almost guarantee the health benefits came top of mind first: “I exercise to stay healthy” or “I exercise to get fit” or “I exercise to lose weight” or “I exercise to feel good,” etc., etc. While training has a myriad of health benefits that are indeed ubiquitous, the less overt and often neglected rewards include improved productivity, a faster rate of learning, and more focus at cognitive tasks — both during exercise and post-workout.

I started working out in 2008 for one of the most common reasons: to lose weight. Over…


Person sitting reading a book
Person sitting reading a book
Image credit: Alina Rosanova.

I’m a self-proclaimed avid reader (and audiobook listener), which has been a core part of my life over the last few years. However, I find myself gravitating towards the same literary genres — or books that I would describe as falling within my comfort zone: self-development, business, fitness/nutrition, and my guilty pleasure, psychological thrillers.

My love of reading started off as a hobby but has now turned into a big part of my workday. What started as one hour in the morning with my coffee quickly turned into two hours, and eventually became 3–4 hours per day. Over the last…


The author, getting ready to start a run.
The author, getting ready to start a run.
Photo by the author.

There will come a point in all our lives where we’re going to have to take some time off from training — whether it’s planned or not. The impetus behind the decision could stem from an illness, injury, a major life event, a vacation, or simply falling off the wagon. Regardless, there might be a hiccup that occurs down the line — and hey, that’s okay.

Perhaps you’re in the midst of training for a marathon and suffered an acute sprain. Maybe our personal relationships shift or a huge life milestone occurs — like having a child. …

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