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Emily Rudow

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All Posts Under diet

Nutrition Strategies for Improved Performance in Training How to leverage carbs, fats and protein in running, weightlifting, and endurance events.

August 6, 2021August 12, 202123 minute readby emilyrudow

How I Built Muscle in 30 Days on a Vegetarian Diet

March 26, 2021March 27, 202116 minute readby emilyrudow

My 2 Week Mini Fat Loss Cut Experiment A detailed guide on how to quickly lose body fat while retaining muscle.

December 30, 2020April 19, 202118 minute readby emilyrudow

What I Eat to Build Muscle and Lose Body Fat A deep dive into my nutrition plan

July 7, 2020July 8, 202020 minute readby emilyrudow

How I Transformed My Body and Running Performance in 1 Year

April 28, 2020April 28, 202019 minute readby emilyrudow

Race Fuel: The Ultimate Nutrition Guide For Runners

February 19, 2020April 20, 202015 minute readby emilyrudow

My 2 Week 16:8 Intermittent Fasting Experiment

July 24, 2019December 30, 20208 minute readby emilyrudow

The Results of My One Month Vegan Experiment

December 11, 2017April 19, 20205 minute readby emilyrudow

My Month Long Plant-Based Experiment

November 11, 2017April 19, 20202 minute readby emilyrudow

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A few weeks back, I tackled my second ultramarathon since moving out to BC: The Buckin’ Hell 50k🏔🔥. I’ve put together a comprehensive deep dive on the entirety of the experience: my pre-race ritual, training, da carb load, the course, race day, and even detailing how I time my morning bowel movements💩. The post is now up on the blog if you wanna check it out (link in bio) 😘✌🏼
The UA Infinity Bra 🥰🏃🏻‍♀️🏋🏻‍♀️
Panorama Ridge is a long day; roundtrip, it’s ~28k with a 1,520m elevation gain. You gotta work for your views, but the payoff is immense. The switchbacks make the long ascent manageable (it’s not that steep), and the trail includes long stretches of flatter terrain that are indeed quite run-able. The scenery though….I’ve never seen anything like it. After a long slog and slipin’ and slidin' a bit on the snow during the final (more technical) ascent, getting to stare down at the striking blue of Garabaldi lake was insane—scenery so beautiful + jarring that it quite literally brought tears to my eyes🥲
Long hike (~26k), but beyond worth it for these epic views - never experienced anything like this before 🥹🏔🧊
Instead of Striving to Be the Best, Embrace Your Individuality, and Strive to Be Different
A few fitness tips that helped me reach my body composition goals 🤘🏼❤️
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