endurance Essentials 

Imagine this…

It’s a cool Sunday morning, and you’re about to head out on your long run, feeling calm and energized because you know exactly how to fuel your body. No more second-guessing, no more wondering if you’re eating the right foods. You finish your run feeling strong, free from the post-workout slump, and later, grocery shopping feels like a breeze. Your fridge is stocked with colorful, nourishing foods that make meal prep easy and enjoyable.

Every meal, every run, every day is a step toward feeling your best.

Who is this for?

This program is designed for runners and endurance athletes of all levels who want to:

  • Make positive, sustainable, and long-term changes to their nutrition

  • Learn how to build a personalized fuelling plan for upcoming races

  • Optimize their nutrition to prevent or recover from injuries and illness

  • Troubleshoot GI issues, fatigue, PCOS, allergies/food sensitivities, and other symptoms

  • Develop a healthy, confident relationship with food

    Whether you’re new to endurance running or preparing for your next big race, this program is here to help you reach your goals with clear, compassionate guidance and an evidence-based approach.

Program Pillars

  • Discover

    We will start by getting clear on your goals. We will look at where you’re at and where you want to be. We’ll establish some baselines in your health, training and fuelling strategy.

    What this looks like:

    Review your current lifestyle, training and fuelling habits.

    Review your health history and challenges that you want to address by working together.

    Initiate first gut health test to understand baseline gut health.

    Receive educational material and personalized recommendations to start implementing.

  • Transform

    Next we will start to introduce pre and post run nutrition strategies, and begin testing your race day fuelling strategy. We also will look at incorporating better food choices and options between training.

    What this looks like:

    Review your fuelling and hydration requirements for your specific training goals.

    Learn how to build a balanced runners plate so you know exactly how to eat for every workout.

    Learn what foods to have on hand to make meal-time and snack-time a breeze.

    Practice the timing of your meals and workouts.

    Test on-the run foods.

  • Nurture

    In this last phase we will go through the impacts of stress and sleep. It’s not enough to have our nutrition down if we don’t have some solid lifestyle habits in place as well.

    What this looks like:

    Understand your personal stress level and build techniques to manage it.

    Discuss the importance of sleep and how this is key to a quick recovery and more energy.

    Practice ways to optimize your life to include the preparation it takes to train for your big race-day goals.

    Take second gut health test to review improvements and changes.

What’s included in the 12 week Endurance Essentials Coaching Program?

This 12-week program is designed to give you all the tools, knowledge, and support you need to nourish your body and mind as an endurance runner. Each aspect is thoughtfully crafted to help you not only reach your race-day goals but also support long-term health and wellness.

Here’s What You’ll Receive:

  • 60 minutes initial consultation to review health history and goal setting

  • 2 x gut health tests (at the start and end of the 12 week program)

  • 6 x 30 minute bi-Weekly follow up sessions 

  • Gut health analysis and customized recommendations build into every plan

  • Customized Performance Nutrition Plans
    Discover what to eat before, during, and after your training sessions to get the most out of each run and set yourself up for a strong recovery. With meal plans and recipe guides designed just for you, you’ll learn to prepare balanced, delicious meals that power your training and nourish your body.

  • Personalized Race Week Nutrition Plan designed just for you as you head into race week with a strategy to help you focus on your goals rather than worrying about your diet. We’ll work together to create a plan that supports peak performance and optimal recovery.

  • Customized handouts and tips to help you apply what you’ve learned and make nutrition changes stick, from sleep routines to recovery protocols and anything in between.

  • Custom supplement recommendations and 15% discount (for Canadian clients only)

  • Live text support between sessions M-F 10-6pm PST

Ready to take the next step?

Your journey to better nutrition starts here. Together, we’ll build a personalized plan that supports both your athletic goals and your long-term well-being. Let’s turn nutrition into a source of empowerment and joy.

Investment: $997 upfront or 3 payments of $350/month

Don’t wait another season to feel your best. Join today, and let’s make this your strongest year yet!

What Clients Are Saying

  • "Just the right mix of content volume, check-ins, education, and long term tools. Zarah's flexible approach makes the entire experience comfortable and relaxing, whilst demonstrating exceptional knowledge and professionalism about holistic nutrition."

    Lizl, Mountain Biker + Ultra runner

  • "The meals plans and especially the grocery list was helpful and made following the plan very easy."

    Christa, Outdoor enthusiast

  • "Learning how to understand what it means to have good nutrition placed upon my plate was a major benefit.”

    Kelly, 1:1 Client