Hey runner! do you:

• want to finally nail your nutrition for your next race?

• want to feel confident in what to eat before, during, and after your runs?

• need help meal planning to support your training?

• want to finally understand nutrition, rather than do another restrictive diet?

• Need to rehab your relationship with food and your body?

• want to reduce your risk of injuries?

If you are nodding your head to all of this so far and thinking “yep, that’s me! Help please!” then you have come to the right place, friend! Read on…

This program is for you if you:

• Want to learn exactly the what to eat, when, how much, and why to support your running goals without needing to spend hours prepping in the kitchen

• Are ready to start the process of ditching the restrictive diet mindset and instead focus on tuning in with your body’s cues so you know exactly how to fuel yourself for life without needing to obsessively track calories, points, etc.

• Feel you need to “unlearn” past dieting habits, improve your relationship with food and your body, and truly embrace the idea of fueling your body well as a runner

• Need specific guidance and a plan on exactly what to eat and drink before, during, and after your long runs and longer races to avoid bonking, GI distress, and unplanned bathroom stops…

• Want to know exactly what supplements you do or do not need to take and how to support your overall health as a runner

• Want a more affordable way to access the EXACT information and proven strategies I implement with my 1:1 coaching runner clients in my private practice (& with the option to add on 1:1 coaching time if desired)

this program is not for you if you:

• Are looking for a “quick fix,” fad diet, or weight loss focused program

• Are currently and actively struggling with an eating disorder. If this is the case, please visit the National Eating Disorder Association for more information to get help or discuss with your health care team if this course may be beneficial for you to take at another point in your recovery.

• Are not prepared to keep an open mind in the realm of approaching nutrition to support your training.

What You’ll Receive in this 12 week program provided by holley fueled nutrition:

• 12 weekly live group Zoom calls (6:30pm EST on Wednesdays) that will be recorded in case you can’t make it live. In these ~60 minute sessions, we will review specific topics and work on implementing what we learn to take out the guesswork and overwhelm of fueling.

• Lifelong access to my Runner Roadmap Course: 6 modules with 12 audio/visual lessons that will walk you through my proven step by step process to implement to support your running.

• 20+ downloadable PDF handouts including my Busy Bee Cookbook and Meal Planning Guide, Marathon Fueling Guide, thought provoking journal prompts, fueling templates, strength training templates, and other bonus resources to support each module and help you implement my proven method towards faster, stronger running.

• Access to a private client Facebook Community to connect with others & for continued support as you navigate your journey even beyond this 12 week program!

• BONUS Content with an injury prevention specialist on preventing running injuries and assessing your risk.

ready to become a stronger runner?

Next group starts 4/24/24 @ 6:30pm EST

what clients are saying…

I enrolled in Holley's strong runner academy to learn how to properly fuel myself as a runner, especially since I was coming back from an injury that was most likely from under fueling and overtraining. This program was even more amazing than I could have imagined. Holley is such a well spoken, knowledgeable and just a good human! The way the course was structured was perfect- loved the sectioned modules, the weekly check ins and the weekly calls that made it much more easier to digest the large amount of information Holley was sharing with us. I loved that this course touched on overall balanced meal plates for easy/medium/ hard workout days, pre-run/during run/post run fueling, body image topics/reframing the mindset, and also a breakdown of all things nutrients. Every topic Holley was able to provide so much insight on and I loved how we could ask her anything and she would have an answer. Holley created a culture in the course where we built a camaraderie with everyone and it was a safe and healthy atmosphere to discuss all the things running and nutrition! I am so grateful to have had this incredible experience and know I will have an awesome running season now that I have lifelong tools and connections from this course. This course is 110% worth taking and investing in. Holley is the best of the best at what she does and you won't regret it :)

-Kendall

I came into the Strong Runner Academy after hesitating to reach out to Holley for help for several months. The only thing I regret is that I waited so long. I needed knowledge and that's what I got. No B.S., no puffed-up "weird tricks," "hacks," or gimmicks, just solid science-based information delivered in a very direct, user-friendly way by a caring, compassionate expert who lives in the reality of the people she is teaching. When you feel like the instructor "gets you," it's more than just information to your brain, it's transformation of your psyche. I also enjoyed hearing the journey of fellow runners, learning from their experiences, and realizing that I am not alone. Whether I run fast or slow in my years ahead, I will use what I learned from Holley Fueled Nutrition. Thank you.

-Aaron

I came to Holley after a few folks, including my coach, my PT, and my therapist, recommended I seek help from a professional for my probable RED-S. I was in a managed, but chronic, injury cycle, culminating in a stress fracture in my OFF-season. I had been following Holley for a while on IG and my coach knew her and, after some back-and-forth questions with Holley, I joined the group program. I had developed a ton of really bad habits (thanks, diet culture), some of which I didn't even realize until neck deep in the program, but I knew I needed to get this support if I wanted to achieve my goals and, more importantly, have longevity in my sports. Through Holley's program, I finally understood how much I generally need to eat, how many carbs and grams of protein I need as a master's athlete, and how important electrolytes are! I figured that running, and especially training for a marathon should just feel like a constant slog, but, surprise! If I eat, fuel, and hydrate properly, I can actually feel good, even during the hot, humid runs and rides! I'm recovering better, too - I don't need to sleep away the afternoon following a long run and I feel ready to tackle the next day's workout. My nagging niggles are clearing. And, as a triathlete that swims stupid hard intervals a couple times a week, fueling properly around those workouts not only meant that I no longer felt like I would simultaneously vomit and pass out during main sets, it also translated in to much faster 100, 200, and 500 times! I'm keeping up, and passing, the boys, now! I think any athlete that wants to have longevity in their sports would GREATLY benefit from Holley's program! And, bonus: Holley is a legit nice, awesome person and, as I know from personal experience, eager to answer all. the. questions.

-Stephanie

I initially wanted to join Holley's coaching group to improve my nutrition during marathon training. I knew I was majorly lacking in that department and needed help. Her program was so incredibly helpful and made marathon training not only enjoyable but helped me become a stronger runner. I finished my goal marathon with a PR and feeling great. My pre-, during and -post marathon fueling and hydration was totally on point and all thanks to Holley. I was nervous about investing so heavily in myself by working with Holley but it was 100% worth it. Just after our first couple of group meetings and seeing the extensive nutrition program she had laid out really put my mind at ease. I now have a long list of new nutrition-based habits that I can carry through my running career. I would absolutely recommend working with Holley!

-Heather

I joined the Philly marathon group to learn to fuel my body before, during and after runs, and add appropriate strength workouts to my training plan. Before the program, I had no idea how to incorporate useful strength workouts to my training, but that is definitely not the case now! My ABC goals for the race were to: PR, fuel myself properly with no GI issues, and feel great/finish strong. During the group, I got so much more than I planned on getting- from daily nutrition support, to appropriate hill and speed workouts, and new pre-run/post-run cooldown stretches. Holley's cookbook is a fantastic resource that I utilize every day! During the race, I was able to smile and enjoy myself (which was a great feeling!) and I PR'd, even with the cold and very windy conditions! I would HIGHLY recommend any of Holley's group programs for support with running, nutrition, and strength. Holley is the #1 "jack of all trades" when it comes to training!!

-Cara

I went into this program at square one with my nutrition. I’ve had a rocky relationship with food my whole life, and while I really wanted to improve it- I never knew where to begin. I was worried that when I’ve tried to address it in the past, I’ve ended up reverting to unproductive eating patterns. I chose to work with Holley because of her experience working with clients with disordered eating. I’d heard her podcast episode of body image and the holidays and really appreciated her anti-diet culture approach. Working with Holley was a great step to making changes to my nutrition feel manageable. Holley’s training style allowed for alternatives to counting calories or weighing yourself, if you’re someone who’s not helped by those processes. While still providing enough structure for me to feel like I’m making intentional, beneficial food choices. She helped me see my diet less as “good” or “bad” foods, and instead understand how all foods can have a place in my diet. I highly recommend working with her!

-T.A.P.

As someone who has struggled with weight and body image issues in the past, I was hesitant at first going into this program. Before enrolling in Strong Runner Academy, I always did my weekday morning runs in a fasted state. I thought by not eating before running, I would burn more calories. I was also petrified of gaining weight, so I would limit my carbohydrate intake to fruits, vegetables, and beans; grains were off limits. Holley helped me to see that I was only hurting myself and my training by limiting my carb intake. Once I started increasing my carbohydrate intake, I gained speed and endurance, and I recovered faster. I would definitely recommend the Strong Runner Academy to anyone that is looking to reach their running potential.

-Erin

As a recreational runner with performance goals, it was refreshing to find the sports nutrition side of social media and discover Holley's expertise first through her podcast and Instagram and then through this course. Holley presents the information in clear and accessible ways, and I have learned so much about properly fueling this sport. During the live sessions, it was invaluable to have Holley "on the spot" to answer questions and provide some personalized feedback and advice. I also appreciated the community aspect of the weekly calls and hearing others' perspectives and experiences. I would highly recommend this program to any athlete ready to leave diet culture messaging behind, and dig in to nutrition science (but again, in a way that's very manageable)! Thank you, Holley!

-Courtney

I would absolutely recommend Holley to anyone who feels like they are underprepared and underfueled as an athlete. These were both things I realized that I was once I started working with Holley. After the first few weeks, I began to understand the science behind how I was fueling myself and the changes I needed to make (hello, feeling tired and exhausted 24/7!). I’m now months into training for my first marathon and I no longer feel tired and fearful about how I’m going to tackle this goal. I feel like I have all the tools in my toolbox to meet any challenge head on. Spoiler alert, it’s not only helped me in my sports goals, it’s helped me cope even just in my daily life. I’ve been able to have a healthier relationship with food and fueling myself. Enjoying it, not viewing foods as “good or bad”, learning to love carbs and all that it gives to myself as an athlete and a living human being. In short, it’s helped me achieve balance that I was definitely lacking in my every day relationship with food. Holley is so generous with her time in helping me interpret my nutritional deficiencies with the help of InsideTracker and giving me tools to the right mindset with fueling my body the right way.

- Katie

Holley is amazing! I have already recommended her to my family, friends, and colleagues. I was recently diagnosed with a stress fracture and was looking for professional help when I stumbled upon Holley. Come to find out I was grossly under fueling. Holley makes nutrition simple and easy to understand. She is passionate but relatable. Thanks to her, I now consider myself an athlete and am working hard to fuel and train like one. I am so excited to continue training with her as I recover and prepare to tackle my first ever marathon.

-Jennifer

Holley is very knowledgeable and is able to take her extensive education and bring things to terms that the average person can understand. She was super helpful and made me feel more confident and stronger as a runner! I look forward to implementing what I learned and see what the future of running has in store for me!

-Kelsey

Working with Holley has transformed my life. Before taking this class, I had no idea what a macro was or how many grams of protein that I needed to consume in a day. I loved the learn at your own pace classes and enjoyed the group calls. I feel like my energy level is higher and I don't get tired after my meals like I used to. Running feels easier overall. I am learning to be a balanced athlete and I have Holley to thank for that.

-Keely

I really enjoyed working with Holley in this program. She is very knowledgeable in many areas of nutrition, coaching, endurance events, and the struggles with disordered thoughts around fueling for sport. She helped me focus on what was needed most to excel in triathlons on and off the course. I also very much enjoyed the calls with the other participants. I learned so much through hearing their questions and struggles. We addressed issues during open discussions that I wouldn't have thought to ask. I would highly recommend this program with Holley.

-Gina

There is an extraordinary amount of nutrition misinformation bombarding us everyday and it seems like disordered eating and poor relationships with food are extremely prevalent in endurance sports. It was so nice to feel like Holley kept me grounded in solid nutrition practices backed by science. Being presented with REAL nutrition education consistently for 12 weeks gave me the confidence and information I needed to proceed to implement changes and continue to improve my relationship with food with confidence. While every individual must do the work to figure out exactly what works for him/her, Holley takes so much guess work out of this whole confusing world of endurance sports nutrition. Anybody who participates in endurance sports could benefit so much from this program and Holley’s expertise. I was absolutely on a path to doing long term damage to my body through chronic underfueling, and Holley was the one to point me back in the direction of great health and many future decades of running strong.

-Miriam

Before Holley's program I knew I needed to fuel my body more/better but now I actually know HOW to fuel my body more/better. No good nutrition plan is one-size-fits-all so Holley gave us general guidelines and starting points so everyone in the group could find what works for them. Each week we learned about the science/research behind what we were trying to do and then she gave us specific actions we could each take to improve our nutrition and figure out what works for our individual bodies. I think my favorite thing about the course was how Holley worked with us as a group. I loved hearing questions/answers from my "teammates" and I looked forward to meeting with the group every week. There was also a wide range of abilities in our group and even though I am a "back-of-the-pack" casual runner I felt just as included and valued in the group as my teammates who have done ironmans, were training for major marathons, or run much higher mileage than I do. This course was a transformative experience for me and it has helped me learn to value and care for my body as an athlete. In all honesty, when I signed up for the program I felt so silly for enrolling in something like this. I'm a slow, low-mileage runner and I was worried that I wasn't "good enough" and like, what business did I have signing up for something that is obviously for "legit" runners? But I could not have made a better decision than to take this course. Every week I learned and implemented new things that made a tangible difference in how I felt during my long runs and throughout the rest of my week. Even though my long runs take me a LONG time, turns out that if I fuel appropriately I can feel great the whole time and have tons of energy for the rest of the day. I also saw that other people had similar questions/challenges even though their training might have been more intense. Regardless of my weekly mileage or my pace, I now see myself as a legit runner. Because I run. And now that I know this I can fuel my body appropriately.

-Sophie

Client wins

“Physically— I am running again! On the road to the Chicago marathon one step at a time. I am looking forward to implementing a more consistent strength routine focused on keeping my hamstring and hip rotator tendons strong and building a POWERFUL running stride. Mentally— I am only just now coming to terms with just how much I had whittled my diet down to the bare minimum of what I could sustain. Unsurprisingly, I could no longer sustain that. I am working to break down a lot of mental barriers against calorie-dense food and embracing the joy in eating. I had peanut butter today and chocolate chips yesterday! Emotionally— I have learned just how much I control I have over my emotions through giving myself the fuel I need. I can recognize the signs of under fueling that come up in my mood. I have also implemented a sleep routine that is GREATLY improving all 3 pillars. I am still a work in progress but I can see a path forward.”

“I was hoping to find a better relationship with food and running through working with Holley. I achieved this and so much more during the course of 12 weeks. I had a few hesitations prior to making the investment, but it's been worth every penny! I was able to overcome my hesitations by trusting the process and trying to implement something new each week. Highly recommend working with Holley! She keeps it REAL, makes it fun and is SO knowledgeable. I felt very supported. She's like having your own personal cheerleader and dietitian encyclopedia rolled into one :)”

“I am definitely better fueled during my runs and understand the important of pre-run and post run nutrition for better performance and recovery. I am more able to notice when I am having a bad body image day, but am still working on getting out of the negative mindset loop with that. I tend to spiral and now feel like I have more tools to stop it.”

“I am consuming more in general and while running. Having a constant reminder of why it’s so important not to underfuel was helpful to keep me going when doubts started to creep into my brain.”

“I think what makes this program so special is the intimate interactions with Holley. Being in a group you not only get to hear about the struggles and successes of others (and how they did it), but you receive feedback directly from Holley on whatever it is you're facing that week. Doing the modules alone would have been awesome, but having a weekly check in to problem solve some of the implementation challenges was a game changer. If you were on the fence, don’t hesitate! You, your body, your mind, and your next race results will thank you.”

“One of the reasons I wanted to participate in the group is I wanted to hear from others who may be working through the same issues in the running community---namely, the prevalence of dieting trends like intermittent fasting and restrictive eating. I unfortunately know a lot of runners who engage in this sort of dieting and think that they are helping themselves get healthy. This program has helped give me the confidence and knowledge to stick to healthy habits in the face of community pressure.” 

“I have not had GI issues for months - this was a problem I had for years previously! Also, I look at food as fuel now in a way that I never had.”

“I don't run fasted anymore; I've incorporate electrolytes into my hydration which has helped massively with GI issues!  While it's not always easy, I probably eat 10x the amount of carbs I used to eat.”

“After completing the program I'm eating better, more well-rounded meals and snacks. I'm eating more frequently which keeps my energy up during the day and prevents me from hitting the 3pm slump or eating until I'm uncomfortable at mealtimes to try to get enough calories in. I'm actually fueling my long runs properly now, so I will DEFINITELY continue that. Also my pre-run fuel plan is in a stable place (instead of just trying random stuff and hoping for the best, or needing to be so rigid that I can only eat one specific food item before long runs). Now I can start trying new things without worrying so much about having my body react terribly. Also I'm refueling after my runs! So many good things. I could go on for pages!”

“One of the reasons I wanted to participate in the group is I wanted to hear from others who may be working through the same issues in the running community---namely, the prevalence of dieting trends like intermittent fasting and restrictive eating. I unfortunately know a lot of runners who engage in this sort of dieting and think that they are helping themselves get healthy. This program has helped give me the confidence and knowledge to stick to healthy habits in the face of community pressure.”

“Devaluation of aesthetic goals in pursuit of performance goals. I will be honest...this was a hard one I was not sure I was ready to commit to. Part of why we exercise is to look good, right? Well, it took a lot of character building, but I realized that the aesthetic goals were too arbitrary and subject to whatever mood I was currently in to be "goals", per se. The scale is one of the few easily-accessible and measurable ways people can attempt to track their aesthetic "goals," so we cling to it in the absence of evidence that the number on the scale actually correlates with feeling better about your body. I also realized that exercise is not the best way to achieve aesthetic goals. Put another way, a spray tan and a better-fitting swim suit could achieve instantly what months of restrictive eating and agonizing over the scale could never achieve: self-confidence. Meanwhile, performance goals are measurable and objective. I am achieving personal goals like registering for Boston. I am irrefutably getting stronger and faster. None of these things can be taken away when I'm in a bad mood and look in the mirror.”

“I finally understand a lot of things: how to take and when to take carbs, hydration & electrolyte needs, and the amount of protein I need. Programming my high(er) carb intake before, during, and after my workouts have given me a level of energy and just feeling good I didn't think was possible. During my swim practices - most of which are stupid hard and interval based - I feel SO much better now. I used to feel like I was going to simultaneously pass out and vomit during the intervals and now I just feel the cardio (i.e., just plumb breathing hard/high HR). I also feel like the narrative I created that "I'll always hit the wall at some point" isn't true - that thinking was just a matter of poor and underfueling and poor hydration. Although I haven't run farther than 12 miles this cycle, I'm able to hold pace and, most of the time, push negative splits. I don't need to sleep all day when I come home from long runs, either.”

“I've had a nagging Achilles thing for about a year that's finally clearing up.”

FAQs

• Should I do this program during my training for a goal race or in my off season?

  • It depends! I have had clients do both very successfully. If you have more time and energy to set aside during your off season to learn and implement nutrition strategies & changes, you may be less overwhelmed and more successful later on during higher training volumes when you have less time and energy. You will continue to have access to all the resources in the program long after it’s over, in case you need to reference any info in future training cycles (I am also open to answer any questions from current and past clients!). That being said, some people like implementing these principles during training cycles as their long runs and workouts are happening, in which case doing it alongside your training can also be helpful. Just remember- there will always be future training cycles for you to tackle when this program is over- the idea is that the program will teach you the information that you will be confident implementing now and in the future!

• I am not a “fast runner,” is this program for me?

  • Yes, all levels of runners are welcome! You do not need to be “fast” or run a certain distance to benefit from the information in this program. “Fast” is a relative term anyway- the goal of this program is to help you understand how to use nutrition to support your health and training. I have had runners looking to complete their first 10K all the way through Boston Qualifiers, Ironman Triathletes, and ultrarunners in this program.

• I am a triathlete- can I participate in this program?

  • Absolutely! The sports nutrition principles of this program will apply to any endurance activity, though we will likely spend extra time talking about running since it tends to be the area most endurance athletes struggle with the most when it comes to nutrition in my experience working with triathletes.

• What results can I expect from this program and how will I feel?

  • While I cannot promise a specific time on the clock at your race, I can say that you will know exactly what to eat throughout your day and around your training to optimize performance and health. You will know how much to eat, when to eat, and why it supports your training as a runner. You will improve your relationship with your body, self confidence, and you will feel at ease- instead of stressed- around food. You will have a specific nutrition strategy for your long runs and races, including exactly what to eat and drink, how much, and when, and what to do if you have any GI issues. You will be implementing runner specific injury prevention strength training, dynamic warm ups, static cool downs. All of these things will lead to improved running performance and support overall health. Check out my testimonials page for the results so many others have gotten using this framework!

• Will this program help me lose weight?

  • This program is not designed with any weight outcome in mind and is entirely weight neutral and inclusive. There is no way for me to predict what your weight will be when you are actively practicing healthy nutrition, exercise, and stress management strategies- when this is the case, some people gain weight, others lose weight, and some will have their weight remain unchanged. This program will help you shift your mindset and attention to non-weight related measurements of health and focuses on making you a well-fueled faster runner!

• I’m currently injured, can I still participate in this program?

  • Yes! In fact, principles and implementable steps discussed in this program may help you in your injury recovery process.

• I am a masters runner (I am over 40)- will this program be good for me?

  • Absolutely! I tailor nutrition recommendations to each person’s needs in this course & review how various nutrition recommendations change for the masters runner. People who have participated in this course have been between 20 and 60 years old so far!

• I think I am currently struggling with an active eating disorder, is this program good for me?

  • This program is not appropriate for someone with an active eating disorder. I would encourage you to contact a trained professional to receive the individualized support you need at this time instead of enrolling in this program. If you are currently recovered from an eating disorder or stable in your recovery journey, and you and your health care team deem it appropriate, you may consider taking this program.

• If I purchase this program and change my mind and want a refund, can I receive one?

  • No, unfortunately no refunds will be given or offered for this program or any products or services from Holley Fueled Nutrition.

Have any other questions? Feel free to email me at hsamuel@holleyfuelednutrition.com so we can help answer them for you!