Lauren Leonard Health

Lauren Leonard Health Eat well. Run Long. Breathe Easy. Get more energy, sleep better and kick sugar cravings with my easy lifestyle and fitness tips.

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06/17/2026

Hill running is one of the best ways to build strength, power, and speed as a runner. Yet over the years, I’ve had countless clients tell me they avoid hills at all costs—which is such a missed opportunity.

That’s exactly why we tackle them head-on at Run Club. We charge up them again and again, building stronger legs, better running mechanics, and greater confidence with every repeat. The goal isn’t just to make hills easier physically—it’s to make them easier mentally, too.

Because once you learn you can conquer a hill, the rest of your running starts to feel a whole lot easier. 💪⛰️🏃‍♀️

06/15/2026

The biggest protein mistake I see women make?
Thinking a two-egg breakfast is a high-protein meal. 👇
Don’t get me wrong—I love eggs. They’re a great source of high-quality protein.

But two eggs only provide about 12 grams of protein.
For many active women—especially those strength training and focused on maintaining muscle as they age—that’s a great start… but it may not be enough.
That’s why I build my breakfast with:

🥚 2 eggs = ~12g protein
🐟 Smoked salmon = ~15–18g protein
🥯 Dave’s Killer English Muffin = ~5–6g protein
💥 Total: 30+ grams of protein

The American College of Sports Medicine recommends active adults consume approximately 1.2–2.0 grams of protein per kilogram of body weight per day. One simple strategy to get started? Aim for roughly 25–35 grams of protein at meals and include a protein-rich snack if needed to help meet your daily goals.

Protein is not a trend. It’s a foundational nutrient for muscle repair, recovery, strength, and healthy aging.

So stop asking, “Did I eat protein today?”
Start asking: “Did I eat enough?”

If you’ve talked to me recently, you know I’ve been filled with a little trepidation about summer.The transitions.The dr...
06/11/2026

If you’ve talked to me recently, you know I’ve been filled with a little trepidation about summer.

The transitions.
The driving.
The lack of structure.
The realization that time is moving quickly and I now basically have two teenagers.

I know I’m not alone in these feelings. And what I keep coming back to—both from my own experiences and from years of working with clients—is this:

I can’t control the summer. (Though, trust me, I may try my best.)

I can’t control every schedule change, every emotion, every moment of time slipping by.

But I can control how I show up.

And the truth is, you don’t just wake up one day and decide, “I’m going to be more present.” It’s like saying you’re going to run a marathon without preparing your mind and body for the miles ahead. It doesn’t work that way.

Showing up well requires taking care of the foundations.

For me, that means movement. Sleep. Nourishing food. Connection with people I love—or quiet when I need it. Reflection, prayer, and moments to process.

That’s how I prepare for what I can’t control.

So this morning—the very first morning of summer—I ran.

A long, quiet run to move my body, clear my mind, reflect, and prepare myself for the next three months.

A summer that I know will be messy, chaotic, beautiful, fleeting, and filled with moments I don’t want to miss.

I can’t control the summer.

But I can control how I meet it.

The biggest mistake I see Masters runners make?Trying to train like they did at 25.More miles.
More hard workouts.
Less ...
06/10/2026

The biggest mistake I see Masters runners make?

Trying to train like they did at 25.

More miles.
More hard workouts.
Less recovery.

But the older we get, the more our training needs to support the body we have now.

That means:
✔️ Prioritizing sleep and recovery
✔️ Building strength on purpose
✔️ Training mobility and stability
✔️ Respecting rest days

And here’s where I see many runners miss the mark:
Strength training isn’t just adding a random Peloton class or knocking out some push-ups after your run.
It should be intentional.

A runner’s strength program should improve:
🏃‍♀️ Single-leg stability
🏋️ Posterior chain strength
🦵 Hip and core control
⚡ Power and resilience

My goal isn’t just to run my next race.
It’s to be running decades from now.

Halfsies never feel easy… but they always feel better with friends. 🔥This crew showed up, put in the work, and earned a ...
06/10/2026

Halfsies never feel easy… but they always feel better with friends. 🔥
This crew showed up, put in the work, and earned a little post run yoga flow to kickstart the recovery process. The best kind of Tuesday night. 🏃‍♀️🧘‍♀️

The hard thing I’m working through right now?Accepting that what got me here isn’t what will keep me here.For years, I i...
06/08/2026

The hard thing I’m working through right now?

Accepting that what got me here isn’t what will keep me here.

For years, I identified as a runner. More miles felt like the answer to everything. But if I want to keep running, moving, and feeling strong for decades to come, I have to embrace the things that don’t come as naturally to me—strength training, mobility, recovery, and patience.

It’s a humbling shift. Sometimes I miss the simplicity of just lacing up and going.

But growth often looks like evolving, not repeating.

So right now, I’m learning to fall in love with the work that supports the thing I love most.

❤️
📷

People often ask what my training looks like.Nothing fancy. Just a consistent mix of running, strength training, mobilit...
06/05/2026

People often ask what my training looks like.
Nothing fancy. Just a consistent mix of running, strength training, mobility, recovery, and patience.

I’ve learned that if I want to keep running for years to come, I need more than miles. Strength keeps me resilient. Mobility keeps me moving well. Recovery helps me show up again tomorrow.

This is the rhythm that works for me right now.

06/04/2026

Before a Run 🏃‍♀️

Goal: Quick energy, easy digestion.

Examples:

* Banana + toast with honey
* Half a bagel + peanut butter
* Oatmeal with berries
* Applesauce pouch + a few pretzels

When I’m heading out for a run, especially a harder workout, I’m looking for carbs that give me energy without sitting heavy in my stomach.”

Before strength training, I want some protein on board to support muscle performance and recovery, along with enough carbs to power the workout.
⸻

Before Lifting 🏋️‍♀️

Goal: Energy + muscle support.

Examples:

* Greek yogurt + fruit
* Protein smoothie with banana
* Eggs and toast
* Cottage cheese and berries

Same athlete. Different workout. Different fuel.Before a Run 🏃‍♀️Goal: Quick energy, easy digestion.Examples:* Banana + ...
06/04/2026

Same athlete. Different workout. Different fuel.

Before a Run 🏃‍♀️

Goal: Quick energy, easy digestion.

Examples:

* Banana + toast with honey (my favorite especially with sourdough)
* Half a bagel + peanut butter
* Oatmeal with berries
* Applesauce pouch + a few pretzels

When I’m heading out for a run, especially a harder workout, I’m looking for carbs that give me energy without sitting heavy in my stomach.

⸻

Before Lifting 🏋️‍♀️

Goal: Energy + muscle support.

Examples:

* Greek yogurt + fruit
* Protein smoothie with banana
* Eggs and toast (shown here Dave’s Killer English Muffin, egg and smoked salmon)
* Cottage cheese and berries

Before strength training, I want some protein on board to support muscle performance and recovery, along with enough carbs to power the workout.

06/03/2026

Happy National Running Day!

One of the best things running has given me isn’t a finish time or a medal—it’s people.

People who show up in the dark.
People who celebrate one another.
People who carry you through the hard miles.
People who become friends.

Running may start as an individual sport, but for so many of us, it’s the community that keeps us coming back.

Grateful for every mile and every person I’ve met along the way.

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