Hey runner!

Are you looking to improve your fueling strategy to support your running, but are lost on exactly what to eat, when, and how much? Do you want to prevent (or maybe are recovering from) injuries so you can keep building fitness and strength to run some serious personal best times this year but aren’t sure how to fit strength training and recovery into your training plan? Maybe you think fueling your runs needs to be super strict or involve a lot of rocket science… or maybe you struggle with body image and are afraid of eating “too much” with the fear that you’ll gain weight and lose fitness. Chances are too, you are super busy and can’t really afford to spend hours in the kitchen or extra hours in the gym on top of your running schedule.

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! The Runner Roadmap Course was designed with you in mind.

This course 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.

• Want to know exactly what strength training should look like to support your run training, prevent injuries, all without spending countless hours in the gym (for even more support, check out my Strong Runner Strength Program)

• 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

this course 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 your nutrition and exercise in a non-diet based way.

are you ready to get fueled and fast?

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What You’ll Receive

• 7 modules with 30 audio/visual lessons that will walk you through my proven step by step process to implement to support your running.

• Bonus content on cholesterol, managing ferritin levels, breastfeeding nutrition, nutrition for perimenopause, off season nutrition, nutrition to support bone healing, gut health, cortisol, skin, body composition goals, carb loading & race day nutrition & so much more!

• 20+ downloadable PDF handouts including 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 your best running self.

• Access to a private Facebook Community to connect with others who are in the course for continued support as you navigate your journey!

• Access to my strength training templates & tutorial library, where I’ll guide you through implementing my efficient runner specific strength training workouts, injury prevention routines, and more!

FAQs

• I am a runner looking to achieve faster times and improve my relationship with food and my body but with a performance priority in mind- is this course for me?

  • This course was made for you! 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 course.

• Is this course full of fluffy material? Like will I actually get a lot of implementation worthy information out of it…?

  • No fluff here! This is content I use with my 1:1 clients that I am offering to larger amounts who may not be able to do 1:1 coaching at this time or don’t want to wait 6-12 months on the wait list, and for a much lower price. The course is a roadmap, so you’ll have a step by step process to implement along the way at your own pace!

• What results can I expect from this course 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 runs 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!

• How does the strength training component work in this course?

  • The strength training module covers what specific exercises are recommended for runners, including warm up exercises, cool down exercises, and full body specific strength training designed to help runners prevent injury. The module includes sample workout templates and an exercise library complete with video tutorials to ensure proper form is implemented in practice, and teaches you how to schedule strength into your training. If you want a strength training program (beginner through advanced), check out my Strong Runner Strength Program.

• Will this course help me lose weight?

  • This course 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 course 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 take this course?

  • Yes! In fact, principles and implementable steps discussed in this course may help you in your injury recovery process. There are also bonus modules specific to nutrition for injury recovery.

• I have a complicated health history and need specific recommendations in my journey. Is this course right for me?

  • Maybe, depending on the case, but. you may benefit more from 1:1 coaching- feel free to email me at hsamuel@holleyfuelednutrition.com and we can discuss further what would be the best option for you!

• I am in high school or college- will this course be good for me?

  • YES! The information in this course is something I wish I had in high school and college to improve my running, my relationship with food, and body image during those stressful times in my life.

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

  • This course may not be appropriate for someone with an active eating disorder unless it has been approved by their treatment team. I would encourage you to contact a trained professional to receive the individualized support you need at this time instead of enrolling in this course. 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 course.

• How long do I have access to this course for?

  • When you choose the $99/month subscription, you have access for the duration at which you choose to stay subscribed- for as long or as little as you like. If you choose the one time payment of $999, you have lifetime access to the course & all supporting resources!

• How much support is given during this course and what can I expect?

  • This course is self paced and self guided. No individualized support will be given unless you elect to participate in 1:1 coaching services with Holley Fueled Nutrition. Students in the course can elect to add on 1:1 appointments with us as needed & space allows.

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

  • No refunds will be given or offered for this course 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!

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