A few weeks ago I had the opportunity to head down to Asheville, NC to work with ChiRunning Founder Danny Dreyer. Along with a few other instructors, I was assisting assisting at a workshop. It's always great to see how different groups adapt to the ChiRunning and ChiWalking form. There's always a different "a-ha" moment for everyone.

When we wrapped up, I asked Danny to do a short video clip for my Instagram feed. I wanted to get his number one tip for new runners. His answer was using a metronome.

There are many reasons to use a metronome. When I started focusing on running form, it was a big help in getting my cadence to a more consistent place.

Check out Danny's article on the subject at ChiRunning.com. If you have any questions on how to use a metronome, don't hesitate to give me a shout!

The Quickest Way to Improve Your Running with a Metronome
by Danny Dreyer

Your body thrives on rhythm… your heart beat, your breath rate, your love for dancing, are all based on rhythms in your body or that you've established in your life. The more rhythms you establish, the better your body likes it.
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When you're body has a rhythm to follow it doesn't work as hard. It knows what to do and when to do it. If you go to bed at the same time every night and get up at the same time every morning, your body experiences a rhythm... "now I get to rest, now it's time to get up."

With the weather finally starting to get cooler throughout the days, it's safe to say fall has moved in. This can be a great time of year to focus on improving your running, fitness, or just overall health. With the cooler temperatures, it's easier to get out and run for longer periods of time. With spring races still over 25 weeks away, the added stress of upcoming events also fades from front of mind.

With this cooler season also comes the holidays. With the holidays comes lots of delicious comfort foods. The pumpkins, squashes, ciders, sweets, and spices are just as much part of this season as are our family and friends. And, if you have a soul, there's no doubt you're looking forward to indulging in a sugary cornucopia of carb overload!

I don't blame you... that stuff's awesome! BUT - what if you could minimize the damage and still hit the sweet, spicy spot you're looking for? It is possible! And, while I'm not saying to skip the pumpkin pie at Thanksgiving or Christmas, I am saying scale back during the week. Make the smart choices as often as possible so that it's okay to dive into the pie when you're really celebrating.

Here are 3 of my most recent favorite fall creations. Warning, these are MY creating, and I'm not a chef! But, I think they're delicious, simple, and don't make you feel like you're missing out!

3, Three Ingredient Fall Inspired Recipes

• Holly Pumpkin Pie Cannoli
• Spicy Bone Broth Sip
• Pumpkin Protein Crunch