Hey Intuitive Runner!
A quick check-in with some exciting updates for this month! First of all, the website got a bit of a facelift, so feel free to check it out.
💰 Maximize Your Benefits
Got a wellness or flex spending account at work? Don't forget that you can submit your app subscription, programs, lactate testing, or coaching for reimbursement!
1:1 Coaching – Limited Spots Available!
Got big performance goals this year? Whether you're juggling multiple races, tackling an ultramarathon, dialing in a strong 5K, or just trying to figure out when to taper and how to recover properly between events—this coaching is for you.
With 1:1 coaching, you'll get:
✅ A structured, evidence-based plan tailored to your goals (I have a 6-year degree in exercise physiology)
✅ Guidance on race scheduling, tapering, and recovery to maximize performance and avoid burnout.
✅ Multiple adjustments to your schedule in case you get sick/have vacation, etc. so you can still reach your goals.
✅ Personalized training zones so every session is optimized for your progress
✅ Full access to ALL app programs (5K-50K, FastForm, Run Strong, Recovery, Mobility & more!)
✅ No surprises—I lay out the full investment details upfront (no hidden costs or discovery calls required -
I always hate that stuff)
If you're serious about hitting your goals, let’s make it happen:
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Lactate Threshold Testing – Take Your Training to the Next Level
If you’re training with age-predicted heart rate zones, you might be leaving performance on the table since SO many people fall OUTSIDE their age-predicted norms. A Lactate Threshold Test helps you:
📊 Dial in your training zones for smarter, more efficient workouts. You'll get your individual HR zones so you can work smart!
⚡ Optimize pacing & effort levels so you're not overtraining or undertraining.
🏃♂️ Boost endurance & speed while making every run count.
This is a game-changer for any runner who uses HR Zones to train. Read the reviews & learn more here:
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BINGO Challenge: March 1 - April 15
Whether you're following a program or just want to shake things up, this challenge is all about making movement fun! Complete tasks, earn ballots, and you could win a Lululemon gift card. And don’t worry—it’s not just for runners! Any cardio task can be done with walking, biking, or whatever movement you enjoy.
It’s free for members—just hit “Join Challenge” in the app and let’s go!
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Don't hesitate to contact me if you have any questions along the way. I'm always happy to help!
Happy training,
Natalie
Clinical Exercise Physiologist & High Performance Specialist
www.theintuitiverunner.ca
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Hi, I'm Natalie Costa, your dedicated running coach. I've been on this journey, and I understand the doubts and challenges that may arise. My mission is to be your supportive guide, helping you find your rhythm, overcome obstacles, and discover the pure joy of running. Just like learning the piano benefits from a skilled teacher, your running journey thrives under thoughtful guidance. As your coach, I'm dedicated to your growth, well-being, and joy. I'm here to help you navigate challenges, celebrate milestones, and transform your approach to running from the ground up. |
Achieve your running goals with access to specially curated run programs ranging from 5K to ultramarathon. The programs are designed to guide you on a transformative journey towards becoming a confident and joyful runner. With the innovative audio coaching, you can go at your own pace while having the support and guidance you need every step of the way. I wanted to make coaching affordable to ensure everyone can experience the benefits of professional guidance (and motivation) without the high costs.
The Intuitive Runner distinguishes itself by combining Health at Every Size (HAES) and Intuitive Eating principles with personalized, comprehensive coaching programs. Unlike traditional fitness and coaching businesses that often emphasize weight loss and strict training regimens, The Intuitive Runner prioritizes joy, self-care, and a non-diet approach to fitness, and we believe that running is for every body, shape, and size.
Ready to transform your running experience? Start your 30-day free trial now!