If you've ever felt frustrated by the number on the scale, wondered why your weight fluctuates despite doing "everything right," or questioned whether you should prioritize fat loss or performance, this episode is for you.

In today's episode, we're breaking down the science behind fat loss vs. weight loss, why they're not the same thing, and how shifting your focus can completely change your results. We'll cover common misconceptions about the scale, cardio, carbs, metabolism, and "toning," while discussing when it's appropriate to pursue fat loss, and when your body may benefit more from focusing on performance, strength, or recovery instead.

You'll also learn practical, sustainable strategies for improving body composition without sacrificing muscle, energy, or long-term health. Whether you're training for a race, working toward a strength goal, or simply looking to feel your best, this episode will help you better understand your body and build habits that support lasting success.

In this episode, you'll learn:

• The difference between fat loss and weight loss
• Why the scale doesn't tell the full story
• Common fat-loss myths and misconceptions
• When to prioritize fat loss vs. performance
• How to preserve muscle while losing body fat
• Why strength training, nutrition, sleep, and recovery all matter
• Practical tips for building sustainable habits that last

Remember, your health and fitness journey is about so much more than a number on the scale. It's about building a stronger, healthier, more confident version of yourself, one choice at a time.

Train with me on the Commit App. Your all-in-one strength, running, and fitness app: science-backed fitness for different goals and seasons of life, designed to build strength and endurance that lasts.

In this episode, we're breaking down how to train smarter through the summer so you gain heat adaptations and set yourself up for stronger, faster racing this fall. We'll dive into the science behind heat training, why running by effort matters, and practical strategies to help you stay consistent without burning out.

You'll learn:

- Why your pace naturally slows in the heat and why that's completely normal

- How heat acclimation can improve endurance performance and cardiovascular fitness

- Why summer is the perfect time to build your aerobic base

- Tips to make summer running more enjoyable and sustainable

- How to adjust your training when temperatures rise

- Why shorter, faster workouts like hill repeats, 200s, 400s, and fartlek sessions can be incredibly effective during the summer months

- Fueling and hydration strategies to support performance and recovery

- How smart summer training lays the foundation for fall marathon and half marathon personal bests

Need a strength or running plan? Train with me on the Commit App! Start your 7-day free trial.

Follow along for more running tips, strength training, and endurance coaching: @melissa_kendter

In this episode, we’re diving into the science behind why building your aerobic foundation is one of the most important things you can do as an endurance runner. We talk about the “house foundation” analogy of training, why easy runs matter more than most runners think, how polarized training helps you recover and perform better, and a weekly structure that actually moves the needle.

We also cover:

• Why aerobic development leads to better speed and endurance over time

• The role of stress + recovery in adaptation

• Why easy runs should actually feel easy

• How to avoid the “gray zone” of training

• Why durability matters just as much as fitness

• Common mistakes runners make when increasing volume and intensity

If you’ve ever wondered why slowing down may actually help you get faster, this episode is for you.

And if you’re looking for more guidance and structure within your own training, you can apply for 1:1 coaching or join the Commit App for strength and run programming designed to help you build sustainable progress long term. Use code SUMMER26 for 20% off your first 3 months this summer.