Resolutions that Stick

by Melissa on January 1, 2017

Happy New Year! 

We didn’t quite make it to midnight at our house.  We’re nursing some sort of bug we caught while traveling and decided to call it an early night.  More rest is always better, plus we’ve never really been night owls anyways. 

Now that we’ve entered into a new year, you’re probably starting to consider setting a resolution or a goal.  To be honest, I love New Years.  I love the clean slate it brings, the hope for change, and the fresh beginning it gives us.  It can be a great time to capitalize on goals you’ve been putting off because the time just feels right. 

However, you’re also probably heard that most of us ditch our resolutions by February.  While goals are great, we can either set meaningful realistic goals, or goals that just don’t make the cut.

Below, is my guide to help you set resolutions which will help you feel empowered, strong, and confident.

And those that you’ll still be dedicated to come February and July!  Once you’ve read the tips, feel free to comment below or message me if you have further questions!

Resolutions That Stick

1. Get picky.  Many of us want to lose weight, run a 5K, have a cleaner, more organized home, and meditate every day.  And we also try to put all of these changes into effect January 1st or 2nd.  Too many changes at once is a one way ticket to burnout. 

There is a thing called “decision fatigue” which we all struggle with.  The more times we have to make a decision each day, the more tired we become and revert to something we consider easy.  Therefore, if you have to decide to choose the salad over the sandwich, and then decide to get up 30 minutes early to run, and decide to put away the laundry, you’ll eventually get to the end of the day and push play on Netflix vs. sitting down for your meditation. 

This first week of the new year is a great time to journal and explore what’s really important to you.  Consider this your prep week!  Preparation is the key to success.  You may find you have many changes you’d find beneficial to make, however consider what is most important to you right now.  Is it running the 5K?  Great!  You don’t have to forget about the other goals you have, just table them for a month or so until you adjust to the changes needed to run your 5K.

2. Stay action oriented.  Let’s stick with the “run a 5K goal” for the rest of the list. Great! You’ve set the goal to run a 5K.  But….now what?  Usually when we set goals, we choose the outcome we want to see. “I’d like to run a 5K” or “I’d like to lose 20 pounds” or “I want my closet to be organized”.  However, once we set the goal, we don’t have a clear vision on how to get there.

That’s where action items come into play.  Take a few minutes to write down the things you will need to do, how often you will need to do them, and when you will need to do them in order to see the outcome you’re working towards.  For running a 5K it might look like:

- Choose a 5K in April and sign up for it!

- Get up 2x during the week at 6am to run for 30 minutes.

- Run 45 minutes on Saturday morning

- Get fit for a new pair of running shoes

Now you have your game plan!  It’s easier to know what you need to do each day to reach the goal.

3. Choose 3 or less action items to implement per week.  Consider this the pickiness rule of action items.  The more things you try to change at once, the harder it is to make it a habit. 

4, Check-in regularly.  I recommend checking in weekly and monthly towards your goals.  Maybe an action item is feeling easier (almost like a habit).  That’s when you know you could tack on a new action item.  If you’ve reached your goal, it’s time to go back to your original journal (step 1) and see where your priorities lie now with the items that were important to you. 

Getting prepared and creating a clear plan are the two keys to making sure you’re reaching your resolutions. 

What are my resolutions for this year?

I’ve had one resolution the past few years which I try to stick with all 12 months and that’s read one book per month.  Each year I’ve read about 8 or 9, but just having a target to reach helps me remember that I do love reading and it’s a great way to get my eyes off a screen and to de-stress at the end of the day.

Other resolutions?  I’m working on meditation for the month January.  My action item is to use for a 5 to 10 minute meditation each day along with reading at least one verse from the Bible.

I’m also trying out a smoothie a day for 7 days.  After a week of indulging, I’m craving healthy foods, so I’m having a veggie and fruit packed smoothie each morning January 1 – 7!  I’m using the challenge from Simple Green Smoothies if you want to join along Smile

Want more ideas on creating lasting change?  Check out the book “Better than Before” by Gretchen Rubin.  It’s one of the books I read in 2016 and I recommend it to everyone. 

What are your resolutions this year?


Goodbye 2016

by Melissa on December 31, 2016

365 days ago I could only imagine the amazing year 2016 would be.  This was the year I would marry the love of my life and we would start our life together.   It would also be a busy year full of adventures.

Let’s start from the beginning!  In January, who could forget the storm of the century???


Devin and I had so much fun getting snowed in and learning how to shovel our way out!  Smile

It was a busy packed winter with my bridal shower hosted by my mama (pictures below), my last fitting (which involved a quick fun trip to Florida), and all the last minute wedding planning. 


We even squeezed in a trip to NYC for family visits and a ring sizing (running through central park below)


As spring came into view, we wrapped up work and headed south for our “I Dos!”. 

The weekend of festivities was a dream.  The Jekyll Island Club Crane Cottage was our venue and all wedding events were held on the grounds of the cottage, which we hoped would make everyone’s weekend easy, relaxed, and fun.  The day called for showers and cool temps, but after a brief morning shower, the clouds parted and we had a warm sunny spring like day on the island. 

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A few days later, we took off for a week in sunny Mexico for our honeymoon at the Excellence.  It was truly paradise!  We wined, dined, and slept on the beach.  As a special wedding gift from my bridesmaids, we had a catered beach front dinner for two <3


After two and half weeks of celebrating, we made it back to DC to settle in as Mr and Mrs.  It took us awhile to come down from the high of our wedding and all the love that surrounded us during that time.

With so many generous wedding gifts, we jumped into finally settling into our townhouse and making it feel like our home. 

Photo Jul 18, 8 23 07 AMPhoto Jul 18, 8 22 50 AM

Devin spoiled me for my 28th birthday with a boxing class and helped my mom surprise me for the weekend.  After traveling in Boston and running along the Charles River, I’d call that birthday a win.

Photo May 12, 7 21 22 AMPhoto May 14, 10 35 21 AMPhoto May 19, 6 27 38 PM

We discovered our love of hiking, which we will be making a resolution to do more of in 2017. (Sugarloaf Mtn pictured below)

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When summer came, we headed back to Florida to celebrate Devin’s sister, Shannon, and her new husband Jason, for their wedding.

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It was a beautiful beachside celebration which narrowly missed a tropical storm!  The luck we had with weather was unbelievable!

The summer consisted of local adventures, including my first concert at the Kennedy Center.

Photo Jun 25, 7 04 38 PM

We spent the 4th of July in the mountains hiking the ski slopes and staying warm by the bonfire.


We enjoyed our summer mostly by the pool in our community or on our deck with homemade cocktails or reading a good book. 


Summer was also a time to study.  I finally checked off my list “become a CSSD, certified specialist in sports dietetics”!


At the end of summer, we celebrated with my mom and dad coming to town for her birthday.  We had a great monuments at night tour to celebrate the DC way!


As summer came to a close, we geared up for football season (one of our favorite times of year)! It was time to head to Penn State to cheer on the Nittany lions or cozy up and watch the Buckeyes at home.

Photo Nov 26, 6 02 05 PM

Devin and I also planned a weekend getaway to Charlottesville with our close friends Maria and Dario.  We enjoyed the Blue Ridge Mountains in mid-October, perfect for seeing the leaves!

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Devin and I also survived our first Ohio State loss to PSU (well one that happened while being together).

Photo Oct 22, 4 24 49 PM

True love is through wins and through losses. Smile

Fall of 2016 was also a time to put more mileage on my feet again and get back to the running girl I’ve always been.  I had taken time off from racing while we planned our wedding and enjoyed our time being engaged. 

Photo Oct 02, 9 40 42 AM

As I set my sights on the Rehoboth Beach half marathon, my running coaches helped me plan a few tune up races, one of which Devin joined me in, making it the first race we completed together!  It was a great time!

I took my miles on the road with me, seeing much of the area as the leaves turned and the temps fell.


Before we knew it, it was time to head off to Rehoboth for the half.  We stayed at the Dog Fish Inn and enjoyed an amazing weekend seaside.

Photo Dec 03, 6 58 12 AM

Even though training wasn’t perfect, I was able to take each mile as it came and conquer the course for a PR.  I’ll definitely be running this race again!

December came and with it a mad dash to the finish at work.  2016 was a busy year full of ups and downs that taught me a lot of lessons.  But, Devin made sure to infuse the Christmas spirit into it all with a surprise holiday concert at the Kennedy Center and little treats throughout the month to help me stay cheerful!

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As I write this, we just returned from a trip to Florida to spend time with family and celebrate Christmas.  Both my parents and Devin’s family were together, making it a very special holiday.

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Thank you 2016 for all the joy you brought.  Thank you for the lessons you taught me.  And thank you for the blessings each and every day.

I’m looking forward to 2017 –  to growing, to learning, and to exploring!

Happy New Year everyone Smile


Fit Gifts: 2016 Edition

by Melissa on December 11, 2016

Can you believe there are only 2 weeks until Christmas!?  This holiday season is flying!  We’ve done most of our Christmas shopping online, which makes things more fun since we don’t have to battle the crowds!  Do you prefer shopping online or in the store?

I still find a way to think of just one more person to get a little something for this holiday season.  Last minute gifts are hard to avoid!  And while I could easily purchase a gift card and call it day, there’s just something special about handing someone a personally wrapped gift. 

For those of you looking for a last minute item for the fitness minded in your life, look no further.  Here are some of my favorite items, most of which can be found on Amazon (helllloooo Amazon Prime!)

2016 Fit Gift Guide

1. Mat Strap from Lululemon.  Most likely your yogi friend totes her mat around tucked under her arm.  Why not give her a mat strap and free up her hands for her water bottle and towel?

2. Beats 3 Wireless Headphones.  If they constantly complain about not finding the right fit for their ears, this headset, with over the ear hooks, will ensure a secure fit.  (Prime Eligible)

3. Nutribullet.  While a Vitamix is amazing, the Nutribullet works just as well for an on the go smoothie or protein shake at a fraction of the cost.  (Prime Eligible)

4. Flipbelt.  Devin and I both have one of these!  Now that we have wireless headphones for the gym, this keeps our phone safe, so we can always have our Spotify playlists on hand.  I’ve also used my flipbelt for races to stash my phone and gels. (Prime Eligible)

5. Feetures.  I don’t think this is the first fit gift list to have Feetures socks! I’m blister prone and I find these socks keep my blisters at bay.  Plus, with the subtle compression, your feet will feel a bit more peppy.  It’s a perfect stocking stuffer!

6. Pace Rival Crop from Lululemon.  If you don’t want to wear a flipbelt, this is the next best thing.  Actually any Luluemon pant with these side pockets will keep everything you need, including your phone, safe and snug.  Plus, you’ll barely notice it’s there.  I had my phone in a side pocket like this for a race and never noticed a thing!  Others with this pocket include “Outrun Tight”, “Speed Tight”, and “Fresh Tracks Tight”.

7. S’well Bottle.  These aren’t trendy for no reason.  They will absolutely keep your cold water cold, even through the hottest day in the car, or the longest hot yoga class.  Plus, it doesn’t sweat.  You can also keep hot beverages hot for 12 hours.  

Honorable mention, only because I don’t have one… yet….Yeti Lowball.  I can’t seem to get through the morning without having to reheat my coffee at least once.  I might be the slowest coffee drinker ever.  After voicing my complaint about cold coffee at the office one day, a coworker mentioned the Yeti cup and how it kept her coffee warm all morning, no reheats necessary.  With my mug obsession, this might blow the others out of the water!

I hope you’re enjoying this wonderful season!  What are a few things on the top of your fit gift list this year?


Life Updates

by Melissa on October 19, 2016

Hi friends!  I think this might be the longest period of time I’ve gone without writing a blog post.  To be honest, I’ve probably had about 50 blog posts written in my head whether it was from the inspiration of a fantastic run or just a long commute after work.  But, with as crazy as life has been in the last 6 months, sitting down to actually write a blog post was the furthest thing on my mind.  Maybe soon I’ll be able to write about that.  Until then, I thought I’d just give a life update!

Why a life update you might ask?  Well as a newlywed, documenting the last 6 months sounds amazing.  As you may know, Devin and I got married this past March.

We started our summer celebrating another wedding!  Shannon and Jason (Devin’s sister) got married at a beautiful beachside resort in sunny Florida.  It was a lot of fun to celebrate their marriage and relive some of the emotion of our wedding.  Plus, it was a blast to attend our first wedding as husband and wife.


While we didn’t have any major vacations planned, we still had a great summer relaxing by the pool near our home, exploring DC and the surrounding area, and taking mini trips.  To be honest, it makes complete sense that a summer vacation was off the table with our amazing honeymoon in March!  Soon, I will relive that on here too!

One mini trip we took was back to Pennsylvania to celebrate the fourth of July.  It was an unusually cold 4th back in PA, but we made the most of it with a bonfire and a hike on the ski slopes.  As an added bonus, we had some fantastic sunsets too!



Devin earned husband points with a surprise trip to the Kennedy Center.  DC is a lot newer to me than Devin, so there is still a lot I haven’t experienced.  I’m happy to say I crossed the Kennedy Center off the list as it will likely be one of my favorite DC experiences.  The views from the outside deck along with the grandeur of the decor and entrance made it very memorable.  We saw Gregory Alan Isakov with the National Symphony Orchestra.  If you haven’t heard this music before, I highly recommend you look it up.  Fantastic!


And it wouldn’t be a DC summer without a trip to Great Falls.  Last year we finally decided to just purchase a pass and I’m so glad we did.  We’re only 20 minutes away which makes it a perfect mid-day adventure for a walk on the canal.  Also, Great Falls has a special place in my heart because it was one of the first dates Devin and I ever went on :)


To wrap it up, this wouldn’t be an Eat on the Run post without some mention of either food or running, so here we go… we FINALLY ran our first race together.  Just a few weeks ago, as I was getting over a cold, Devin and I ran a 5K together.  It was so much fun!  You’re probably shocked that this hasn’t occurred earlier, and to be honest, so am I.  But, I don’t think it will be the last race either – Devin now has the race bug!


Thank you for bearing with me as I work out the rust in my blogging and writing skills and get back on the wagon.  I think a little sabbatical from it as I enjoyed newlywed life and dealt with some life shifts was absolutely what I needed.  So, I thank you for sticking with me and coming back to read, whatever the frequency.


Getting My Groove Back

May 23, 2016

I can’t believe it’s been over 2 months since our wedding.  Shocking really!  Time certainly does fly!  A couple weeks ago, I mentioned that getting back into a solid workout routine was the most difficult transition.  After a little bit of time, I decided to give myself some slack.  For at least 3 months prior, […]

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HelloFresh: A Review

April 15, 2016

Since returning home from the wedding and honeymoon, my cooking game has gotten a big boost.  I had a coupon for a free box from HelloFresh and decided to cash it in for our first week home.  The time it can take to meal plan, grocery shop, and prep was going to be too much […]

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Transitioning Back to Reality Post Wedding

April 12, 2016

Over 3 weeks ago, I married the love of my life.  When we started planning last February, it was hard to believe the day would ever arrive.  Between picking out a dress, choosing the venue (not hard!), flowers, rings, seating charts, and so much other fun, it could be an overwhelming process at times.  When […]

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Whole30 Thoughts

March 10, 2016

It’s just a little over a week until our wedding!  It’s been a crazy busy, but fun few weeks.  We’re getting ready for a beautiful day and a warm tropical honeymoon – yay! “honeymoon luggage style” In the last post, we were in the middle of our first Whole30, and I definitely did not want […]

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Whole30 Days 8 through 14

February 15, 2016

OMG. The Whole30 timeline is completely on point.  Meaning, days 10 and 11 are the hardest days.  And my wall came on day 12 – by wall I mean complete meltdown.  It was as though a sugar addict possessed my body.  Poor Devin.  At one point during the meltdown, he said “ok, just eat the […]

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Whole30 Days 1 through 7

February 7, 2016

As a registered dietitian, you’re probably wondering why I’m following the Whole30 eating pattern.  Good question!  Let’s start with a few points first I’ve always been a proponent of the 30 day eating pattern as a way to learn more about the foods you’re eating and how they affect you.  In essence, the Whole30 is […]

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