I know calories can make you anxious. You will say: it's complicated, boring, old-fashioned or even dangerous for mental health. There are fancy types of diets: interval fasting, intuitive, paleo, keto plant-based and so on - everything but not the principles of the scientific approach to food. The truth is that calories were invented as a tool, a measure of energy. I believe that basic understanding of how our metabolism works can help us achieve our goals more efficiently. That is why I want to teach you to understand how our energy metabolism works and to decide for yourself how much energy we need to use to achieve certain goals. 🟢Goal: understand your baseline calorie needs (BMR), active calorie expenditure, and how to calculate total daily energy expenditure (TDEE). 🟣Purpose: The foundation for setting calorie goals (weight loss/maintenance/gain). Maintaining energy balance, avoiding red-s (relative energy syndrome in sports), eliminate vitamin and mineral deficiencies. 👉Basal Metabolic Rate (BMR)👈 So our bodies need energy mainly to keep us alive - breathing, blood circulation, body temperature, organ function and so on. The energy required for these processes is called basal metabolic rate. Our basal metabolic rate can be calculated using this formula: Mifflin-St Jeor Equation : - Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5 - Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161 My baseline metabolism : (10x59) + (6.25 x 168) - (5 x 31) - 161 = 1324 cal 🛌We have calculated the amount of energy our body needs even if we lie in bed all day.🛌 It is important to realise that we should never approach such low levels of energy intake when we are moving, walking, talking, exercising, as this would mean a severe energy deficit. However, when trying different diets to lose weight, people often limit themselves to consuming even less energy than they need to maintain their metabolism. ⛔

CONGRATULATIONS to @Kristy Kelley , our challenge winner who crushed 32 hours of running in March—that’s more than 1 hour per day! 🚀🔥 Your dedication is next-level, especially knowing that you training for an ultra. As a reward, I’m thrilled to offer you a free month of coaching—we’ll tailor sessions to your schedule and goals. Let’s make those ultra dreams unstoppable!💘 Keep pushing limits, and stay tuned for the next challenge!🏋️‍♀️

Hey everyone! 👋 Lately, I can’t stop thinking about one thing - how do people who run every single day balance their streak with race training? Is it even possible? For example, if you're preparing for a half or full marathon while also taking on the challenge of running every day, what’s the best way to plan it? And how to manage recovery to keep the legs from completely giving up? 😅 So, are there any everyday runners who can share some tips or tricks? :)

I’ve been on the stunning island of Tenerife for two weeks now, scouting routes, exploring locations, and figuring out the best ways to navigate this incredible island for future running camps. And let me tell you—this place is a dream come true for my running needs. Let me tell why. Where else can you go from running on the beach to training at 2,000m in volcanic landscapes within just 40 minutes? The diversity here is unreal: eucalyptus forests, pine forests, volcanic valleys, dramatic gorges, coastal trails, and even a fantastic stadium open to public for speed sessions. It’s all within reach, and it’s all breathtaking. Over the past two weeks, four of us have been exploring the island, staying in four different Airbnbs, each of them was chosen to give us easy access to the trails we wanted to cover. I’ve collected so many incredible routes and discovered so many hidden gems that I can confidently say: Tenerife is the perfect destination for a running camp. And the best part? There are even more islands nearby to explore once we’ve fully uncovered Tenerife’s secrets. I’m planning to stay another two weeks to dive deeper into this place. Some friends are heading home soon, but if @Mikel TnT stays, we might finally tackle the Teide summit—a challenge I’ve been dreaming of! There is also UTMB Blue Island race that is going to happen next weekend - runners from all over the world will come to run this incredible race that is considered one of the toughest in the area. I am so exited to watch it and maybe meet some athletes. But what is more important is to feel the energy of the race and get inspired for upcoming summer season 🤩 Life lately has been filled with so much energy, adventure, and inspiration, and I can’t wait to share it all with you. It’s hard to stay connected online when there’s so much to explore, but I’ll do my best to keep you all updated. 🏃‍♂️🌋🌊 Are you interested to hear more about our trainings? Maybe nutrition plan I follow to cover 100+ km / week? Ask and lets deep into specifics - I am happy to share.

With this post I would like to share my trail running experiences. It was my last trail running adventure and it happened in August 2024. Together with Ariadna we explored the Italian Alps. The Dolomites to be precise. As we wanted to visit a bivacco, this run turned out to be a two-day run with an overnight stay in the same bivacco. We drove to the starting point of the route and after a quick breakfast break in the local café we set off. Right from the start we decided to split up as Ariadna wanted to do a longer run with more climbing and I was feeling a bit tired at this point in our journey and took a shorter route. However, I still managed to walk about 4 extra kilometres and lost almost an hour because my route went through the pasture and I thought I had to go around it. Then, after quite a while on my loop, I realised I was on the wrong track and decided to turn back and go through the pasture. It was strange for me because there were a lot of cows and they were staring at me, which gave me the feeling that they were not used to seeing people. To top it all off, there was a big black bull in front of me, with all his eyes on me, clearly indicating to me that I was not going to get through on this tiny path. Well, I was in no mood to argue with the bull and calmly walked uphill, climbed some stones and made it past the gatekeeper. It was a long way up the mountain and it was getting cold at this altitude. The weather in the mountains changes very quickly and unexpectedly. The grey and white clouds were getting darker and darker and I was expecting the rain to start at any moment. Fortunately this did not happen. At some point I saw Ariadna very far ahead when our paths finally crossed. The last 3-5 kilometres were the hardest as it was a very steep climb, even with some chained handrails. It was a long way up the mountain and it was getting cold at this altitude. The weather in the mountains changes very quickly and unexpectedly. The grey and white clouds were getting darker and darker and I was expecting the rain to start at any moment. Fortunately this did not happen. At some point I saw Ariadna very far ahead when our paths finally crossed. The last 3-5 kilometres were the hardest as it was a very steep climb, even with some chained handrails. It was really interesting and beautiful to climb into the unknown, although at times it was really scary as the path was between a mountain wall on the right and a cliff on the left. It took quite a while and Ariadna was running far ahead. I was very tired and sweaty when I finally saw that cabin I had been waiting for.