Nutrition Energy

10/07/2025

Hello Friends,

While the calendar clearly states it is October, the weather still feels like summer - which is lovely for picnics and fall outings, but continues to cause long runs to feel harder than most of us running a fall marathon would like.

The NYC Marathon is now less than 4 weeks away, meaning that our last and longest runs/running blocks will be this upcoming weekend, and then we begin our taper. For those of your who are also endurance athletes, you will already know what a taper means for marathon running and either you look forward to it…or dread it. For those that do not, it means we will run slightly less each of the last three weeks prior to the marathon and then increase our carb intake to “carbo-load” and ensure we have as much carbohydrate energy and fluid stored in our muscles as we can to help carry us thought the 26.2 mile course on marathon day.

Continued thanks to so many of you, my awesome, supportive and generous friends and family. With your help, I have already raised $4,648. of my $5000 goal over the past 4 months. My goal is to raise the final $352 this week, to ensure I have met my final fundraising goal and commitment by the time I run my last long run this Saturday. I just received my American Cancer Society Team DetermiNation race day shirt and have been planning where I will write the name of my father, Mickey Wallack, as well as my Aunt Pam, Rachel Cane, Natalia Pope, Jo Murphy and a few other friends/family members we have lost to cancer. I will also be running in support of several family members and friends who are currently undergoing treatment for cancer or are in remission from their cancer and will be writing their names on my race day shirt and running with them and for them as well. If you have anyone whose name you would like me to add please let me know and I will gladly run with and for them as well.

Thank you all again for your support-both in words, emails and spirit and in your donations to the American Cancer Society.

You can use the link below to reach my personal fundraising page if you’d like to see more or make a donation.

https://secure.acsevents.org/site/STR?fr_id=110609&pg=personal&px=60577102

With love and gratitude,
-Lauren 🙂

I’m supporting the American Cancer Society to honor those touched by cancer by raising funds for groundbreaking research. Support me.

08/14/2025

I am generally a morning training girl, and have trouble getting out to do any real training after a long day, but I am so glad I got out and swam today.
I had my swimsuit, cap, goggles etc ready to go and had also placed a banana, water bottle and 1/2 Pb sandwich in my bag so I’d be fueled and out the door quickly.
The water was calm and the view was perfect.
I am L💜ving my new (since December) swimming headphone. They contain the same over ear technology I love while running, but they are 100% waterproof and play music under water.
I grew up as a pool swimmer - (Shout out to my old Hauppauge Sea Eagles Swim team!), 🙂 and had to really get used to swimming in open water when I decided to register for my first tri (back in 1999!)
Having great music to listen to helps me relax and enjoy my swim (rather than trying not to think about what sea life might be swimming near and around me 😳).
Another shout out to , for insisting that I purchase, and swim with, this beautiful orange flotation device. Boats and boarders will see me coming, and I can stash my keys & phone—so the music will play in my headphones- inside a waterproof pouch.

07/22/2025

Hello Friends,

I hope you are enjoying some summer fun and also staying cool and hydrating when out in the heat.

I am currently in week 5 of my NYC Marathon training with Team Determination and the American Cancer Society. I went from a long run of 8 miles - to 10, to 12 and this past weekend I ran 13.5 in the heat and humidity, and was sure to follow my own sports nutrition advice, drinking 1.5 liters of Skratch sports drink and consuming a pack of energy chews plus an energy gel during that effort. While running long distances (in the heat of summer) is never easy, my resolve to continue is stronger than ever this year as I train with extra purpose to support the mission of the American Cancer Society and support their mission to end cancer as we know it.

My dad supported me in every swim meet, track meet and road race from age 8 when I joined the Hauppauge Sea Eagles Swim team and through HS, college and beyond, and I want to use my drive to run and complete endurance challenges for a greater good.

First I want to say a big thank you to all who have already donated to this important cause!
Next, to any of you that still wish to do so, I would greatly appreciate your support and donation to the American Cancer Society. They support cancer patients and their families every step of the way - by investing in cancer research, providing patient support and advocating for policies that promote cancer prevention, early detection and access to affordable healthcare -and they need our help.
Please use my secure link below to check out my training and fundraising page and to donate:

https://secure.acsevents.org/site/STR?fr_id=110609&pg=personal&px=60577102

With love and thanks,
-Lauren 🙂

I’m supporting the American Cancer Society to honor those touched by cancer by raising funds for groundbreaking research. Support me.

06/11/2025

I really do LOVE speaking to people about how to actually put their efforts and intentions towards reaching their health, fitness and nutrition goals and dispelling all of the diet culture and current/trendy (+ usually incorrect or unhelpful) messaging around what one “should” or “should not” do or eat.
This week I spoke to a group at an and had a blast!
I spoke about why eating pre workout is essential 🍌 + 🥛 and how to maximize their training efforts by supporting their bodies with adequate fuel (food!) and hydration post workout. 🏋🏼‍♂️
We covered how much protein 🥚and carbs 🍞actually is enough post workout (more than most people think!) and much more.
It was a really fun and smart group of people, who each came to Orange Theory for different reason.s, but all of us want to include fun and purposeful training to feel better and improve our strength, fitness and emotional and physical health.
Everyone is making choices that align with those goals, and often are doing things they think are a good idea, but may not be helping them- for ex: Eating an egg 🍳 post workout “for protein”, but not knowing that 1 egg is not meeting their protein needs for recovery after these hard sessions!!
It is super fun to be able to share things that will make them feel better. This is why I am still excited and passionate to do what I do and have done every single day since I started my private practice back in 2005.
What do you want to check in on nutrition wise? Ask me here or in a DM, and I’ll answer in a future post!

01/26/2025

12/05/2024

This just arrived in the mail! 🏅
Thank you for sending this to me! We were soaking wet after the turkey trot this year and didn’t stick around for awards.
Third year winning “first old lady” as I affectionately call it. 😂
Top Masters Female is what it says on the letter.
I will continue to run, race, laugh, play, and FUEL and see how long I can keep this streak going.
Just for fun, any bets on the age at which I will no longer be able to be top female masters in our local turkey trot?
Either way, does this make me a professional athlete now??
-thanks for running with me. I’ll take us both out for brunch after our next run.

11/30/2024

2024 Turkey Trot in the books!
Lots of laughter and fun was had by my sister and I.
The remainder of our family bailed due to rain, but we simply unearthed two windbreakers I had won during my HS track and xc career, zipped them up and had a blast.
I ran this course a lot slower than I had two and three years ago, but that was to be expected. I ran a marathon 2 weeks ago, have not been doing any fast training, and was just out there to have fun with -which I did! 🙂
That said, I’d be lying if I didn’t admit that seeing my finish time (which was ~ 2.5 minutes slower than the last two times I ran this course) was not momentarily disappointing.
Then my 18 yo son texted me: “How was the race”
Me: “Might have been my slowest 5k ever”
Him: “out of curiosity, what was your time?”
“Did you have fun?”
Me: Yes! Rach and I had a blast!
And THAT is what it is really all about 🙂

11/16/2024

All ready for another 26.2!
Today it is the , which I am running with three good friends that I have known and run with for a long time.
The energy and environment here is like no other marathon I’ve ever done.
They’ve all been great, but this is really all women supporting each other. Giving encouragement to first time marathoners (half of all participants who’ll be going 26.2 today are first time marathoners!)!
One of my friends forgot to pack a sports bra (we’ve all been there 😳), and a complete stranger offered to lend her one she had just purchased at the expo.
Here is to everyone running/walking and moving today.
To anyone who is doubting whether they can-we are all here for you.
And to all of us who doubt ourselves-surround yourself by others who believe in you and make it happen!
💜

10/31/2024

Quick reminder that Halloween can be about many things depending on what YOU want and what works for you.
My day started with a fun run w a great friend. She is the type of person and friend who is not afraid to be silly, and I value and appreciate that.
We ran and chatted and had a blast!
We both have kids who will be trick or treating later and there will certainly be candy! And that is also ok!
Candy can certainly be a part of Halloween and we ALL can & deserve to eat our favorite candies without guilt or shame.
AND, we can also make our own choices to decide to do things that will make us feel good throughout the day.
A few conversations I have had with clients today include:
1. A right to say no to office drinks and snacks if you don’t want them (even if others think you “should “ want them.
2. That it is AOK to not exercise today and still eat three meals and snacks AND some Halloween candy.
*What aspects of Halloween do you WANT (to go walk around and look at people dressed in costume? Walk around a decorated neighborhood even if you are not trick or treating? Skip the whole thing and go home and relax?
All answers are AOK. This day is another reminder to me that we get to make our own choices and while that MAY include eating some candy today or getting dressed up, it also may not.
#/

09/23/2024

If you had asked me a year ago how I feel about my next upcoming birthday I would have honestly not sounded excited about it.
Fast forward to this year and I could not be more excited to enter this next decade of life.
I am still the same little girl I always was. I love being outdoors, moving my body, laughing with friends and eating ice cream (scroll through pics if you either don’t believe me, or want a good laugh!)!
I am happiest when I am either surrounded by nature, helping others reach their most free, fun and empowered selves and spending time with the people I love most (every single one of you knows who you are). I pack snacks wherever I go and love to eat a wide range of foods, but at the end of a work day or on my birthday my husband, kids, sister and friends know exactly what to choose- which always includes ice cream 🤣.
I still love to challenge myself both intellectually and physically, but am more interested in how I FEEL than my exact time.
That does not mean I’m not still competitive, bc I’d be lying if I said I wasn’t, but again, it’s not for the sake of winning or awards, but for feeling strong and capable and free.
To that end, I will again say a huge thank you to my friends and sis who ran the 10k w me on Saturday Elyse and ! And to my amazing husband and three awesome teenagers for all being who you are-I am lucky to have you all in my life and don’t know what I’d do without you.
Here’s to my new Age Group!
50-54 yo runners and triathletes here I come! 😉


#50

09/21/2024

My last running race/last day in my current age group was shared w great friends and full of smiles.
Thank you to for putting on such a great event, to steveuresk for the idea and “invite” and , elysecohen and for helping me celebrate my birthday weekend with some of my favorite things- great people, a fun race and a great meal.