LeanRunner Coach Body Comp

As a 43 year old personal trainer of more than 20 years, the science that keeps my clients lean works just as well for me. One guarantee about body composition is the older you get, the harder it becomes to stay lean. I always had my athletic base that would carry me through and help me avoid putting weight on and I would comfortably walk around reasonably lean at 152-156lbs. These photos were taken in 2007 after I had turned 40. I was practicing the training methods from the LeanRunner System, eating well, and taking good care of all recovery conditions. I was making myself a priority.

img_1 img_2

In the fall of 2008, this changed over a period of a few months. At the age of 41, like many, I went through a period where I thought I was too busy to take care of myself properly. Getting away from LeanRunner training, my workouts defaulted to 2-4 continuous runs per week - some harder and short and some longer and slow (ironically, I was probably spending more time training every week then before). I defaulted to the continuous runs because I was neglecting the principles of optimal recovery that I preach to clients. I could always just go for a trot no matter how sleep deprived or poorly nourished I was. This time, the athletic base of my youth wasn’t enough to maintain me. I became sluggish on my runs, my weight climbed to a lifetime high of 168lbs, and I was entering the “skinny-fat” realm of body composition that I had always dreaded. I know many are thinking, “poor baby, 168 and skinny-fat!” It’s true, I could easily hide this weight shift with clothes because I have long limbs, but I didn’t feel well and I couldn’t move or run nearly as well. Here is a rare shirtless photo of me like this.


I don’t remember what changed my mindset, but it was probably one or more of my clients. If you are instructing these principles to people every day, at some point, if you aren’t practicing them well yourself, the hypocrisy becomes intolerable. One morning, I just started taking care of myself and training smart again. I began sleeping better and eating the way I knew would turn around my energy level and body composition again. I felt better almost immediately and wondered why I ever stopped. I knew things would change quickly and after just 2 weeks, I had dropped under 160 again. If my faith in this system was ever shaken, this transition was renewing it. I went ultra-extreme with training and nutrition in phases and there were points where I became nearly as lean as when I was competing on the track in my 20’s. I was stronger and fitter than I had been in a long time and I remain that way thanks to the LeanRunner techniques.

img_4 img_5 img_6

I can perform reasonably well in almost any workout. I was even able to hop on a bike after just a couple of training rides and do a 120+km training ride with an Ironman client and friend of mine. The skinny-fat boy version of me couldn’t have even thought about that especially in the 40+ degree Celsius (105+ degrees Fahrenheit) heat that we rode in.


It is with great pride that I am now able to share the LeanRunner System with others. All of the techniques are supported by the scientific research and the world class sports science practitioners who developed them, and over 20 years of my practice. I have merely assembled them for the use of others.

LeanRunner Eating Tip

MINIMIZE the Refined Carbohydrates that you drink including:

  1. Soda Pop / Drinks made with sugar – read the label to check (sucrose, glucose, fructose – it’s all sugar)
  2. Fruit Juice – although they may be natural, to your blood glucose level and your insulin system, they are the same as soda pop
  3. Drinks made with artificial sweeteners – although not technically refined carbohydrates, they can cause a similar insulin response and thus make you better at storing fat
  4. Alcoholic Beverages – although not refined carbohydrates, they are usually combined or mixed with refined carbohydrates and are a very calorie dense and nutrient poor

INSTEAD try drinking any of these refreshing options:

  1. Ice Cold Water – try adding a twist of lemon or lime for taste, or even a pinch of sea salt ?
  2. Unsweetened Teas – hot or iced – introduce your taste buds to hundreds of available herbal, black, or green teas
  3. Mineral Water – still or carbonated – there are many brands available including Perrier and San Pellegrino
  4. Low-Sodium Club Soda – if you are not a fan of mineral waters and need that fizz