# Get Up Earlier - Complete Site Guide

> Get Up Earlier is a personal training, nutrition coaching, and marathon coaching business for adults 40+, founded by Michael Baker in Orange & Milford, Connecticut. This document provides comprehensive information about all content and services available on getupearlier.com.

## Founder: Michael Baker

Michael Baker is an ISSA-certified personal trainer, ISSA-certified running coach, and IIN Integrative Nutrition Health Coach. He works exclusively with adults over 40 who want to build strength, improve their nutrition, and achieve running goals. He ran a 3:25 marathon at age 51, improving from 3:52 through his own 10-Pillar training system. He is based in Orange, Connecticut and offers both in-person and virtual coaching.

### Credentials
- ISSA Certified Personal Trainer
- ISSA Certified Running Coach
- IIN Integrative Nutrition Health Coach (INHC)

## Services Offered

### Personal Strength Training
1-on-1 personal strength training sessions for adults 40+. Customized programs focused on building muscle, improving mobility, and getting stronger. Available in-person in Orange, CT.
URL: https://getupearlier.com/services/personal-strength-training

### Virtual Nutrition Coaching
Remote nutrition coaching focused on clean eating, fat loss, and building sustainable healthy eating habits. Available nationwide via video calls.
URL: https://getupearlier.com/services/virtual-nutrition-coaching

### Marathon Coaching
Personalized 1-on-1 virtual coaching for adults 40+ from ISSA-certified running coach Michael Baker. Two training paths: 10K to Half Marathon, or Half Marathon to Full Marathon. Includes structured progression, endurance nutrition and fueling, AI coaching integration (ChatGPT, Claude, Perplexity), and tool integration (Strava, Runna). Weekly, bi-weekly, or one-off sessions available.
URL: https://getupearlier.com/services/marathon-coaching

## Shop

Get Up Earlier branded apparel and gear (t-shirts, hats, accessories) is sold through our Shopify storefront. Same business, separate host.

- [Get Up Earlier Shop](https://shop.getupearlier.com): Branded apparel and gear from Get Up Earlier Coaching, LLC

## Free Courses

### How to Run a Marathon - 10-Pillar Training System
A comprehensive free marathon training course built from real experience. Covers 10 pillars: Developing Grit, Diet and Fueling, Running Training, Strength Training, Recovery/Stretching/Mobility, Gear and Tech, Coaching, Training Nutrition and Hydration, Tapering, and Logistics and Rituals.
URL: https://getupearlier.com/courses/how-to-run-marathon

### How to Run a Half Marathon
Complete half marathon training guide covering training plans, pacing, nutrition, gear, and race day strategy.
URL: https://getupearlier.com/courses/how-to-run-half-marathon

### Run Your First 5K
Beginner-friendly running course for adults 40+ who want to start running safely.
URL: https://getupearlier.com/courses/run-5k

### ChatGPT Nutrition Tracking
How to use ChatGPT as a free nutrition tracker for calories, macros, and meals.
URL: https://getupearlier.com/courses/chatgpt-nutrition-tracking

### ChatGPT as Your Running Coach
How to use ChatGPT for personalized training plans, pacing advice, and race strategy.
URL: https://getupearlier.com/courses/chatgpt-running-coach

### Eat Clean
Practical, sustainable nutrition strategies for adults 40+.
URL: https://getupearlier.com/courses/eat-clean

### Lose Fat
Science-based fat loss strategies without gimmicks or crash diets.
URL: https://getupearlier.com/courses/lose-fat

## Blog Articles (83 posts)

### Client Spotlight: Marisol, 55 Years Young
At 55, Marisol is stronger, moving better, and continuing to progress through 30-minute strength sessions twice a week. She has also lost 35 pounds.
URL: https://getupearlier.com/blog/client-spotlight-marisol-55-years-young

### Client Spotlight: Chill Bill, 73, Barbell Back Squats for the First Time
At 73, Chill Bill performed his first barbell back squats: two controlled sets of 10 with a 45-pound Olympic bar. Months of air squats, goblet squats, wall sits, mobility work, and steady progression built the strength and confidence to get there.
URL: https://getupearlier.com/blog/client-spotlight-chill-bill-73-first-barbell-back-squats

### Just Salad = Fake Health Food
"I don't know why I'm gaining weight. All I eat is salad." Just Salad's Gochujang Chicken Market Plate: 810 calories, 29g sugar, 2,290mg sodium — and the advertised total doesn't even include the dressing. I fixed their website image to be more accurate.
URL: https://getupearlier.com/blog/just-salad-fake-health-food

### The Line Is Always Longer at the Shop Selling Excuses
My 70-year-old client carried a screaming 28-pound toddler under one arm and pushed a stroller with the other. Up a hill. This is what strength training is really for — because most decline isn't age, it's lifestyle.
URL: https://getupearlier.com/blog/the-line-is-longer-at-the-shop-selling-excuses

### Homemade 3 Whole-Food Ingredient Running "Gels"
When I'm asked about running gels, I say make your own. Honey, pure maple syrup, and sea salt in a reusable flask — clean, natural carbs for a fraction of the cost of commercial gels.
URL: https://getupearlier.com/blog/homemade-3-ingredient-running-gels

### An Active Vacation at the Omni Hilton Head: One Indulgence, Not All of Them
Seven straight days of hot-as-hell sunny weather at the Omni Hilton Head Oceanfront Resort. Beach runs, some strength training, real beers every day, and one $32 margarita. Here's how I kept it from turning into a free-for-all.
URL: https://getupearlier.com/blog/active-vacation-omni-hilton-head

### Just Shipped My First Batches of Get Up Earlier Light Endurance Granola
Just shipped my first batches of Get Up Earlier Light Endurance Granola. Thank you to everyone who placed an order. Made with simple ingredients to help you properly carb load before your marathon, half marathon, long run, or any big endurance event.
URL: https://getupearlier.com/blog/light-endurance-granola-first-batches-shipped

### Client Spotlight: Meet Amy, 70, Barbell Back Squats at 55 lb
Meet Amy. She's 70 years old, and I'm incredibly proud of her. Today, Amy is performing full sets of 10 to 14 barbell back squats with 55 lb, reaching nearly parallel depth with control and confidence.
URL: https://getupearlier.com/blog/client-spotlight-amy-70-barbell-squats

### Wraps Are Fake Health Food
Wraps are packaged and sold as the better option to bread. The truth is they're highly processed calorie bombs. The wrap at Jersey Mike's Subs is 310 calories before they put a single thing in it.
URL: https://getupearlier.com/blog/wraps-are-fake-health-food

### Protein Sparing Modified Fast (PSMF)
Rapid fat loss with maximal muscle preservation. A powerful optimization tool for active adults who want to get leaner without breaking their training.
URL: https://getupearlier.com/blog/psmf-protein-sparing-modified-fast

### Current Training Availability: Open In-Person and Virtual Times
A few 1-on-1 morning slots are open at my Orange, CT studio, plus weekday virtual times for marathon and nutrition coaching.
URL: https://getupearlier.com/blog/current-training-availability

### There's no such thing as a detox cleanse
Want to cleanse or eat clean? Eat only foods that don't need a label to tell you what they are. Not a 55-ingredient Chick-fil-A sandwich. The cleanse is simple: refuse to eat processed and fast foods.
URL: https://getupearlier.com/blog/no-such-thing-as-detox-cleanse

### What to Eat Before a Marathon: My Complete Fueling Strategy (7/6)
My complete marathon fueling strategy: the 48-hour carb load, my homemade maple and honey gel, race-morning breakfast, and how I take 90 to 120 grams of carbs per hour during the race. Real, single ingredient foods tested over hundreds of training miles.
URL: https://getupearlier.com/blog/what-to-eat-before-a-marathon

### A New Brand Graphic System: Get Stronger
A look behind the new Get Up Earlier brand system - the logo, the colors, the type, and the one idea that holds it together: get stronger.
URL: https://getupearlier.com/blog/a-new-brand-graphic-system

### 22 Running & Fitness Quotes - Motivation for Your Training Journey
A growing collection of motivational quotes for marathon training, running, and fitness. Find inspiration for your training journey with powerful words from runners and athletes.
URL: https://getupearlier.com/blog/marathon-runners-fitness-quotes

### Client Spotlight: Meet Casey
Early 40s, small kids, co-founder of Vazoola, and he hadn't touched a barbell in years. He just committed to showing up, two to three times a week for over a year. Here's what consistent work actually looks like.
URL: https://getupearlier.com/blog/client-spotlight-casey-vazoola

### Fairfield Half Marathon 2026
Half Marathon - Fairfield, CT - June 7, 2026. Finish time 1:46:00 at pace 8:07 /mi.
URL: https://getupearlier.com/blog/fairfield-half-marathon-2026

### Age 51 yoga circus tricks? Slow and controlled #Yoga #Core #strength
Low squat to Crow. Crow to tripod headstand. Back to Crow. All held with control. This took me 15 years to execute! The limiter used to be core strength. Not tricks. Practice! 🤓
URL: https://getupearlier.com/blog/age-51-yoga-circus-tricks-slow-and-controlled-yoga-core-strength

### Intervals: The Workout That Changed My Running
I did not start with a track, a stopwatch, or a complicated training plan. I started with simple fartlek intervals.
URL: https://getupearlier.com/blog/intervals-the-workout-that-changed-my-running

### Offline Is the New Luxury: 5 Ways to Detach From Digital Chaos
Digital life is invasive. The real luxury now is being detached from tech notifications and moving your body.
URL: https://getupearlier.com/blog/offline-is-the-new-luxury

### Big Congrats to Terrance Arroyo - Mystic 10K Finisher
Big giant congrats to my coaching client and friend Terrance Arroyo for completing the Mystic 10K. From barely being able to walk up his driveway to crossing the finish line of a 10K.
URL: https://getupearlier.com/blog/terrance-arroyo-mystic-10k-finisher

### Can a 51 year old digital marketing geek time qualify for The Boston Marathon? I'm sure going to try.
A 51 year old digital marketing geek's open journal of training to time qualify for the Boston Marathon. Phase 2 closed with 225 lbs x 25 squats. Phase 3 is a 4 month marathon-specific build to a 3:14 (~7:24/mile) at the Erie Marathon on September 13 in Erie, Pennsylvania. Free training, fueling, and recovery courses on GetUpEarlier.com.
URL: https://getupearlier.com/blog/bq-phase-3-boston-qualifier-build-begins

### "It's fine, I ate that when I was a kid." NO YOU DIDN'T - Gallery
Exposing the truth about ultra-processed foods and how modern food manufacturing has changed dramatically since childhood.
URL: https://getupearlier.com/blog/its-fine-i-ate-that-when-i-was-a-kid-no-you-didnt-gallery

### Full Marathon & Base Beginner Training Outlines
Two outlines in one place: my real May–September 4-month Boston Qualifier marathon build, plus a simple 3-day-per-week base running structure for beginners and off-season fitness.
URL: https://getupearlier.com/blog/base-running-training-outline

### Race Day: Overprepare for Tangents, Swerving, and Crowds
Mile 11. NYC Half Marathon. Two miles from the fastest finish of my life. Everything hurt. Can you endure 15 minutes?
URL: https://getupearlier.com/blog/race-day-nyc-half-marathon

### 73 Years Young, Strength Training & Assisted Stretching
My 73 year young strength training and assisted stretching client doing Bayesian curls in a session this week. If you want longevity advice, don't take it from a 40 or 50 year old.
URL: https://getupearlier.com/blog/73-years-young-strength-training-assisted-stretching

### We Have Solved Hunger to the Point Where NOT EATING Is the Real Challenge
As spring arrives and you start getting outside more, remember one simple reality: not eating something is far more efficient than trying to exercise it off later. Exercise alone is a terrible strategy for weight loss.
URL: https://getupearlier.com/blog/not-eating-is-the-real-challenge

### United Airlines NYC Half Marathon 2026
Half Marathon - New York, NY - March 15, 2026. Finish time 1:31:27 at pace 6:59 /mi.
URL: https://getupearlier.com/blog/united-airlines-nyc-half-marathon-2026

### The Boston Qualifier Project: Leaner, Faster, Stronger
Follow my journey to qualify for Boston with a 3:10 marathon through 3 phases: Strength + Fat Loss, Spring Speed, and Marathon Build.
URL: https://getupearlier.com/blog/boston-qualifier-project

### Recompositioning: How to Lose Fat and Feel Better in Your Clothes
Losing fat is different from losing weight. Learn how to transform your body through recomposition - the process of losing fat while building muscle.
URL: https://getupearlier.com/blog/recompositioning-how-to-lose-fat-and-feel-better

### NYC Marathon Weekend: Tips, Takeaways, and Favorites from a Connecticut Runner
A Connecticut runner's guide to conquering the NYC Marathon - from the journey down to race day strategies and post-race celebrations.
URL: https://getupearlier.com/blog/nyc-marathon-tips

### Eversource Hartford Marathon 2025
Full Marathon - Hartford, CT - October 11, 2025. Finish time 3:25:59 at pace 7:52 /mi.
URL: https://getupearlier.com/blog/eversource-hartford-marathon-2025

### 225×2 Incline at 50 | 165 lbs | Rebuilding Shoulders | BAR DON’T LIE #strengthtraining
225×2 Incline at 50 | 165 lbs The last time I lifted 225 for 2 reps I was 40-50 pounds heavier and 30 years younger. Powerlifter wannabe. In my 20s I lifted heavy all the time, did cardio only in the spring to try and lose weight, and eventually my shoulders failed. Lifting st...
URL: https://getupearlier.com/blog/2252-incline-at-50-165-lbs-rebuilding-shoulders-bar-dont-lie-strengthtraining

### Gulf Beach Milford Half Marathon 2025
Half Marathon - Milford, CT - September 12, 2025. Finish time 1:33:00 at pace 7:07 /mi.
URL: https://getupearlier.com/blog/gulf-beach-milford-half-marathon-2025

### 3 ingredient Rise bars for clean high protein
Simple 3-ingredient Rise protein bars pack 18g of quality whey protein. Pair with Greek yogurt for 35g protein in minutes - perfect for muscle repair and sustained energy.
URL: https://getupearlier.com/blog/3-ingredient-rise-bars-clean-high-protein

### Running Tangents Explained: How to Avoid Adding Extra Miles in Your Race
The one thing I wasn't prepared for was tangents. My Strava told me I was at mile 21, but the course marker said mile 20. When I finished NYC, Strava showed well over 27 miles...
URL: https://getupearlier.com/blog/running-tangents-explained-how-to-avoid-adding-extra-miles-in-your-race

### Marathon Training Tip for HOT long runs: Soft Flask
Freezing water bottle technique and essential gear for hot weather marathon training. Learn how to stay hydrated and cool during summer long runs.
URL: https://getupearlier.com/blog/marathon-training-tip-hot-long-runs

### Marathon Training: Why I alternate between my home gym, the road & sweaty, dirty trail runs
Discover why alternating between home gym workouts, road running, and trail running creates the perfect marathon training strategy for building strength, endurance, and mental toughness.
URL: https://getupearlier.com/blog/marathon-training-home-gym-road-trail-runs

### Creatine: Different viewpoints, videos and articles to get you started
A comprehensive guide to creatine supplementation featuring expert viewpoints from leading doctors and researchers. Includes videos, articles, and product recommendations.
URL: https://getupearlier.com/blog/creatine-different-viewpoints-videos-articles

### Marathon Training: Carb Loading Explained
Learn the science behind carb loading for marathon training and how to properly fuel your long runs to avoid bonking.
URL: https://getupearlier.com/blog/marathon-training-carb-loading-explained

### Real Demo: IronMaster Adjustable Dumbbells 100lb DROP - Long Screws & Heavy Handles
In this video, I demonstrate a necessary hard drop test using 100lb IronMaster Adjustable Dumbbells. Sometimes, you just have to drop weights. The setup includes the base 75lb IronMaster Adjustable Dumbbells, a 15lb Heavy Handles add-on, long screws, and additional weights purchased locally to achieve a total weight of 100lbs. I have been HAMMERING these dumbbells for over a year.
URL: https://getupearlier.com/blog/ironmaster-adjustable-dumbbells-100lb-drop-test-february-2024

### Live Workout Session - Training & Fitness
Join Michael Baker for a live workout session featuring real-time training, fitness tips, and interactive coaching. Experience authentic workout guidance and motivation from Get Up Earlier.
URL: https://getupearlier.com/blog/live-workout-session-freqre-hwje-august-2025

### 30 Minute Workout - Strength Training Chest & Arms
Tune in to watch my wife make fun of my new Brooks Glycerin Max running sneakers and give me the finger behind my back 🤣 All while hitting a PR incline dumbbell press of 25lbs x 8!! You can get strength training done in 30 minutes if you are pushing hard enough.
URL: https://getupearlier.com/blog/30-minute-workout-strength-training-chest-arms-december-2024

### Digital tip to know when it's time to get new running shoes
Learn how to use Strava to track your running shoe mileage and get notifications when it's time to replace them for optimal performance and injury prevention.
URL: https://getupearlier.com/blog/digital-tip-know-when-replace-running-shoes

### Progressive Overload - Just hit 110s again for the first time since my early 20s @IronmasterPro
I’ve been building back up to this for several years. Progressive overload only works if you can keep increasing the load over time, and that’s exactly why Ironmaster dumbbells @IronmasterPro have been essential. My set goes up to 110 lbs, and I’m adding the extension to hit 1...
URL: https://getupearlier.com/blog/progressive-overload-just-hit-110s-again-first-time-since

### Hamden Hills Half Marathon 2025
Half Marathon - Hamden, CT - June 8, 2025. Finish time 1:39:00 at pace 7:36 /mi.
URL: https://getupearlier.com/blog/hamden-hills-half-marathon-2025

### Hit a new strength PR of 100lbs dumbbells x 8 reps | 50 years old 5' 7" 165lbs  @IronmasterPro
Hit a new strength PR of 100lbs dumbbells x 8 reps. The last rep took around 10 SECONDS of not giving up. That last rep and the negative (eccentric) did the trick. I followed this with one more working set of 100 x 5. Male 50 years old 5' 7" 165lbs I'm doing the same thing for...
URL: https://getupearlier.com/blog/hit-a-new-strength-pr-of-100lbs-dumbbells-x-8-reps-50-years-old-5-7-165lbs-ironm

### Restaurant Hack: Skip The Entree
Restaurant hacks to stay within daily calories while still enjoying being out and social. Skip the entree and enjoy drinks, apps, and a bite of dessert guilt-free.
URL: https://getupearlier.com/blog/restaurant-hack-skip-the-entree

### Savin Rock Marathon - Cancelled Due to COVID, I Ran It Solo Anyway (March 28, 2020)
Self-organized 26.2-mile run through Orange, CT on what would have been the Savin Rock Marathon course. The race was canceled due to COVID-19, so the marathon happened anyway - alone, on local roads, with the family waiting at the finish.
URL: https://getupearlier.com/blog/savin-rock-marathon-solo-covid-2020

### Why Drop Sets on Incline Dumbbell Presses - Dr. Mike Israetel approved? @RenaissancePeriodization
All I’m trying to do is give good advice to people over 40 with limited time who want real strength and muscle. I train mostly beginners and I’m a big believer in both compound lifts and drop sets to get the most out of limited training time. As a digital professional anchored...
URL: https://getupearlier.com/blog/why-drop-sets-on-incline-dumbbell-presses-dr-mike-israetel-approved-renaissancep

### My Favorite Supplement to Improve Focus & Performance
This is my favorite supplement to improve mental clarity and performance... If you truly want to thrive, make meat and organs the center of your diet. This is why I created Lineage Provisions. Giving you real foods in the most convenient way. Check us out: http://lineageprovis...
URL: https://getupearlier.com/blog/my-favorite-supplement-to-improve-focus-performance

### Creatine Expert Reveals Why 5g Isn't Enough (and how 25g combats sleep loss)
Creatine is widely recognized for its muscle-enhancing effects, but emerging science reveals its powerful role in protecting and optimizing brain health-especially under conditions of cognitive stress, aging, and sleep deprivation. While conventional supplementation advice sug...
URL: https://getupearlier.com/blog/creatine-expert-reveals-why-5g-isnt-enough-and-how-25g-combats-sleep-loss

### The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilie...
URL: https://getupearlier.com/blog/the-optimal-creatine-protocol-for-strength-brain-and-longevity-darren-candow-phd

### Savin Rock Half Marathon 2025
Half Marathon - West Haven, CT - March 29, 2025. Finish time 1:44:59 at pace 8:01 /mi.
URL: https://getupearlier.com/blog/savin-rock-half-marathon-2025

### The Truth About Creatine & Exercise! 30% Of People Will Die From This! The Healthy Ageing Doctor
Could you be losing bone strength without realising it? Dr Vonda Wright breaks down the importance of bone health and its impact on osteoporosis, Alzheimer’s, and longevity Dr Vonda Wright is an orthopaedic sports medicine surgeon and expert on active aging and mobility. She i...
URL: https://getupearlier.com/blog/the-truth-about-creatine-exercise-30-of-people-will-die-from-this-the-healthy-ag

### I’ve been max dosing creatine for 6 months but did not expect this…
One of the most studied supplements on the planet is Creatine. It's the supplement I recommend 99% of people to take, but many are still unsure about it. Some think it's a steroid, while others think it will make them go bald. Join 385,000 high performers on my newsletter (fre...
URL: https://getupearlier.com/blog/ive-been-max-dosing-creatine-for-6-months-but-did-not-expect-this

### Stretching Hamstrings: Personal Trainer vs. Yoga Teacher (we're both right!)
Stretching Hamstrings from the perspective of a personal trainer and a yoga teacher: Full demos and breakdowns for runners, sitters, and anyone over 40 with tight hamstrings. At the end of the day, we're both on the same page about these stretches/poses. Hope this helps everyo...
URL: https://getupearlier.com/blog/stretching-hamstrings-personal-trainer-vs-yoga-teacher

### My go-to highly researched single ingredient muscle supplements
I'm obsessed with eliminating as many unnecessary, toxic ingredients as possible. Choosing single ingredient, organic when possible, always non-gmo makes that possible.
URL: https://getupearlier.com/blog/my-go-to-highly-researched-single-ingredient-muscle-supplements

### Unedited in Real Time: How to Make ChatGPT Your Running Coach for a 5K, Half, or Full Marathon #Run
I demo how to take a single prompt and turn it into a full hands-on guide with ChatGPT to create a running program that takes a client from a 45-minute 5K to a 30-minute 5K in 4 months. This is a great insight for anyone looking to run their first 5K, half marathon, or maratho...
URL: https://getupearlier.com/blog/unedited-real-time-how-make-chatgpt-your-running-coach-5k

### Hit a new strength PR of 100lbs dumbbells x 8 reps | 50 years old 5' 7" 165lbs @IronmasterPro
Hit a new strength PR of 100lbs dumbbells x 8 reps. The last rep took around 10 SECONDS of not giving up.
URL: https://getupearlier.com/blog/hit-new-strength-pr-100lbs-dumbbells-8-reps-50-years-old

### Relieve Lower Back Pain Fast: 2 Simple Moves You Need to Try!
Today I want to show you 2 quick and easy ways to relieve tension in your sore lower back using cheap props you can get on Amazon. One by rolling it out and one with a static hold. Both super easy to get into if you have full mobility. The Chirp Wheel: ($40) https://amzn.to/4g...
URL: https://getupearlier.com/blog/relieve-lower-back-pain-fast-2-simple-moves-you-need-try

### Why drop sets on incline dumbbell presses (@dr.mike.israetel approved)
I train mostly beginners and I’m a big believer in both compound lifts and drop sets to get the most out of limited training time.
URL: https://getupearlier.com/blog/why-drop-sets-incline-dumbbell-presses-dr-mike-israetel

### 30 Minute Workout - Strength Training @EricaLeeBaker  Chest & Arms
Tune in to watch my wife make fun of my new Brooks Glycerin Max running sneakers and give me the finger behind my back 🤣 All while hitting a PR incline dumbbell press of 25lbs x 8!! You can get strength training done in 30 minutes if you're pushing hard enough. Michael Baker ...
URL: https://getupearlier.com/blog/30-minute-workout-strength-training-ericaleebaker-chest-arms

### LIVE Strength Training My Wife - Air Squats, Arms - 30 Minute Workout
Join my 30-minute strength training session, where I work with Erica, age 46, 110 lbs, and 5'1", as she prepares to start barbell squats by beginning with air squats. We focus on arms and include two dedicated sets of incline dumbbell presses to rebuild her shoulder strength a...
URL: https://getupearlier.com/blog/live-strength-training-my-wife-air-squats-arms-30-minute-workout

### My 1st Marathon! 2024 NYC Marathon in 8 Minutes: Staten Island Ferry to Finish Line in Central Park
What a blast! This video is for anyone who ran the NYC Marathon and wants to relive the sounds and energy of each phase-or for anyone curious about what this iconic race feels like from a runner’s perspective. Join me for an 8-minute recap of my first marathon on November 3, 2...
URL: https://getupearlier.com/blog/my-1st-marathon-2024-nyc-marathon-8-minutes-staten-island

### TCS New York City Marathon 2024
What a blast! This video is for anyone who ran the NYC Marathon and wants to relive the sounds and energy of each phase-or for anyone curious about what this iconic race feels like from a runner’s perspective. Join me for an 8-minute recap of my first marathon on November 3, 2...
URL: https://getupearlier.com/blog/tcs-new-york-city-marathon-2024

### My wife @EricaLeeBaker challenged me to a high plank hold. She's a strong little sucker! #Lift #Yoga
How many minutes can you hold it? Try along with us! I want to note that this was post-workout for both of us, but she hit me with the challenge and so I had to accept it! Next time out, we'll both go into it fresh and see how that affects time. It's great to do challenges lik...
URL: https://getupearlier.com/blog/my-wife-ericaleebaker-challenged-me-to-a-high-plank-hold

### NYC Marathon Hybrid Training: 700 Air Squats in a Row, New PR, Workout Included #marathontraining
Before I began marathon training and before transitioning to hybrid training, I was focused on running and weightlifting. I did barbell squats, but not with the goal of improving my running or increasing run time-just for leg strength and as a throwback to my powerlifting days...
URL: https://getupearlier.com/blog/nyc-marathon-hybrid-training-700-air-squats-in-a-row-new-pr

### "I Don't Have Time to Work Out"? Get Up Earlier! #1 Life Hack for Workouts and Self Improvement
Have you ever said, "I don't have time to work out," and just quit working out? With this simple and effective life hack, GET UP EARLIER, you can create time for exercise and personal growth. In this video, I discuss the importance of getting up earlier, reframing your daily r...
URL: https://getupearlier.com/blog/dont-have-time-work-out-get-up-earlier-1-life-hack-workouts

### Busting Creatine Myths: Separating Fact From Fiction
Get started on your fitness Journey without fads or gimmicks with our NEW Ultimate Beginner Bundle! https://rpstrength.com/pages/ultimate-beginner-bundle?utm_source=YT&utm_medium=bio&utm_campaign=RP_YT The ALL NEW RP Hypertrophy App: https://rp.app/hypertrophy/code/RP_YOUTUBE?...
URL: https://getupearlier.com/blog/busting-creatine-myths-separating-fact-from-fiction

### The Perfect Creatine Doses for Building Muscle, Longevity, Brain Function & Fat Loss | Dr. Candow
Use Code THOMAS for 50% off Hiya: https://www.hiyahealth.com/thomas How Much Creatine is Enough for Specific Goals | Dr. Darren Candow Follow Dr. Candow on Instagram: https://www.instagram.com/dr.darrencandow/ This video does contain a paid partnership with a brand that helps ...
URL: https://getupearlier.com/blog/the-perfect-creatine-doses-for-building-muscle-longevity-brain-function-fat-loss

### NYC Marathon Training: Why I alternate between my home gym, the road & sweaty, dirty trail runs
Join me as I share my 14-year journey in the woods trail running, hiking, rucking, pushups, squats, and how it enhances my NYC Marathon training. From the privacy of the woods to the intense physical and mental challenges, discover how trail running and other outdoor workouts ...
URL: https://getupearlier.com/blog/nyc-marathon-training-why-i-alternate-between-my-home-gym-the-road-sweaty-dirty

### Bring Sally Up David Goggins Pushup Challenge Follow Along + 100 Rep Set - Work From Home Workout
I have been working on this Bring Sally Up Challenge for about 2 months now. My first time out totally underestimating how hard it was. I got 1 "round" in before tanking. Now I'm at 3 rounds. David Goggins was the 1st person I saw do it and this is the video I watched that ins...
URL: https://getupearlier.com/blog/bring-sally-up-david-goggins-pushup-challenge-follow-along

### Real Demo: IronMaster Adjustable Dumbbells 100lb DROP - Long Screws & Heavy Handles @IronmasterPro
In this video, I demonstrate a necessary hard drop test using 100lb #ironmaster Adjustable Dumbbells. Sometimes, you just have to drop weights. The setup includes the base 75lb IronMaster Adjustable Dumbbells, a 15lb Heavy Handles add-on, long screws, and additional weights pu...
URL: https://getupearlier.com/blog/real-demo-ironmaster-adjustable-dumbbells-100lb-drop-long-screws-heavy-handles-i

### 40+ Female 1:41 Dead Hang - Beating Peter Attia's Longevity Challenge @PeterAttiaMD @EricaLeeBaker
This is one of Peter Attia's strength tests as discussed with @hubermanlab in "Best Exercises for Overall Health & Longevity | Dr. Peter Attia & Dr. Andrew Huberman" (link: https://www.youtube.com/watch?v=jN0pRAqiUJU) My wife Erica @EricaLeeBaker, a seasoned yoga instructor an...
URL: https://getupearlier.com/blog/40-female-141-dead-hang-beating-peter-attias-longevity

### Me vs Goku Pump - 200 Pushups 200 Squats in 10 minutes challenge 💪 Whose form is better? @gokupump
Not bad for an almost 50 year old digital nerd 🤓 yoga teacher from CT 💪 These dudes are machines and truly help motivate me to use my body weight for exercise more than ever. Here's the takeaway from this challenge: Start by doing 5 pushups and 5 squats on the minute and bui...
URL: https://getupearlier.com/blog/me-vs-goku-pump-200-pushups-200-squats-in-10-minutes

### 10 Minute Upper Body & Core Yoga Flow to TOOL - 10,000 Days (Wings Pt 2) @TOOLmusic​
10-minute yoga flow sequence set to TOOL's "10,000 Days (Wings Pt 2)". Focused on strengthening and stretching the upper body and core, this flow is perfect for those looking to enhance their physical fitness and mental focus. TOOL @TOOLmusic is great accompanying music for de...
URL: https://getupearlier.com/blog/10-minute-upper-body-core-yoga-flow-to-tool-10000-days

### How to break a plateau: Do something that sucks every day - David Goggins Inspiration #DavidGoggins
Call it motivation, inspiration or just a swift kick in the ass. David Goggins is one of the people I hear in my head when I need a push. In this video I go to 250 air squats in a row, a new PR for me at 49 years old. My previous PR was 200: https://www.youtube.com/watch?v=tcM...
URL: https://getupearlier.com/blog/how-to-break-a-plateau-do-something-that-sucks-every-day

### Breaking a Plateau listening to Joe Rogan "Fear of Discomfort" - 200 Air Squats in a row! @joerogan
I heard this highly motivational Joe Rogan clip when I was in a darker place of my life many years back. 40+lbs overweight, drinking too much, moving too little, letting things slip. It helped get me moving again. I hope it does the same for you. In this video I do 200 air squ...
URL: https://getupearlier.com/blog/breaking-a-plateau-listening-to-joe-rogan-fear-of

### Me vs Broly Gainz: 200 Push ups 200 Squats in 10 Minutes Challenge @thatsgoodmoney @BrolyGainz007
I've been dialed into @thatsgoodmoney for years now. Changed my perspective on a lot of things especially calisthenics. The challenge is to do 20 push ups and 20 squats on the minute every minute for 10 minutes. I wanted to go head to head with Broly Gainz @BrolyGainz007 and s...
URL: https://getupearlier.com/blog/me-vs-broly-gainz-200-push-ups-200-squats-in-10-minutes

### 2 Minute Squat Hold - Peter Attia Longevity Strength Test for Over 40 Years Old - Attia's rule
This is one of Peter Attia's strength tests discussed in "Best Exercises for Overall Health & Longevity | Dr. Peter Attia & Dr. Andrew Huberman" (link: https://www.youtube.com/watch?v=jN0pRAqiUJU). Think now about getting out of a chair unassisted when you're 85. I know that's...
URL: https://getupearlier.com/blog/2-minute-squat-hold-peter-attia-longevity-strength-test-for

### Chest & Biceps Finisher - The Ultimate Push-up Workout - Body Weight  & Iron Master Dumbbells
I assembled this upper body pushups & biceps workout based on some of my favorite moves from Shawn T’s Insanity and Tony Horton’s p90x with a biceps intermission inspired by a workout from Sagi Kalev in old “Body Beast” - which I do 1-2x per month and on vacations🔥 Perfect fo...
URL: https://getupearlier.com/blog/chest-biceps-finisher-the-ultimate-push-up-workout-body

### Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrie...
URL: https://getupearlier.com/blog/dr-andy-galpin-optimal-nutrition-supplementation-for-fitness-huberman-lab-guest

## Boston Qualifier Project (44 entries)

### Entry #44: Another Sub-20 5K PR in a Taper Interval Workout
Another sub-20-minute 5K this morning within my interval workout. 19:53 at 6:24/mi. New PR.Yesterday I hit 80 lb dumbbells × 16 on incline and I’m still feeling it today, so I had to hit ya with the f
URL: https://getupearlier.com/bqp/entry-44

### Entry #43: Marathon Dress Rehearsal: 23 Hilly Miles at 7:14, 28 Days Out
I did my full marathon "dress rehearsal" this morning, the peak run of my Boston Marathon qualifier build. Up at 3:15am, out at 4:45am: 23 miles in 2:46 at 7:14/mi with 1,162 ft of climbing, right at 
URL: https://getupearlier.com/bqp/entry-43

### Entry #42: 16+ Swampy Miles with 15 at Marathon Pace, Dark and Early
16+ miles with 15 at marathon pace. Stanky humid heater this am, dark and early. My entire outfit and sneakers were as heavy and wet as if I just jumped in a pool. Up at 3:30am, out at 4:45 for a 1.25
URL: https://getupearlier.com/bqp/entry-42

### Entry #41: Sub-20 5K PR Inside a Marathon Training Run at 51
I wasn't trying. It just happened. Sub-20-minute 5K within a marathon training run. 19:55. New PR at 51 years old. 38 days until my next marathon. Let's go! 💪 Today's interval workout: - 1.5 mile war
URL: https://getupearlier.com/bqp/entry-41

### Entry #40: 22 Hilly Miles at Marathon Pace, 50 Days Out
Hit my projected marathon pace on my hilly Amity route up to LATICRETE International, Inc. in Bethany and back. 22 miles. 7:23/mile. 1,142 ft of climbing, around 34,000 steps. Up at 3:10am, out the do
URL: https://getupearlier.com/bqp/entry-40

### Entry #39: Ran to Teddy B's (Bethany) and Back
21.5 miles plus a 1 mile recovery walk. 4:40 AM start. Extremely humid with 1,162 feet of rolling hills. I started so early I made it to Teddy B's Restaurant before they even opened for breakfast. 🙂 
URL: https://getupearlier.com/bqp/entry-39

### Entry #38: Recovery Run in the Rain
Rainy recovery. Didn't melt, die or catch a cold.
URL: https://getupearlier.com/bqp/entry-38

### Entry #37: 16.14 Miles from Moonlight to Sunrise
Up at 3:25 AM today and out the door at 4:39 AM. It was already in the mid 70s, brutally humid, and just buggy enough to be annoying. Within minutes I was completely soaked, head to toe, including the
URL: https://getupearlier.com/bqp/entry-37

### Entry #36: Plotting a 3:30 AM Wake-Up for 22 Miles on the 4th
Plotting out a 3:30 AM wake-up on Saturday, July 4th so I can be out running by 4:30 AM. 🤓 Goal long run: 22 miles. Target: Erie marathon effort. Fueling: 90 to 100g carbs/hour. Hydration: Start hydr
URL: https://getupearlier.com/bqp/entry-36-22-miles-erie-effort-july-4th

### Entry #35: Sunrise Recovery Run: 7 Easy Zone 2 Miles
[Grit](/courses/how-to-run-marathon/developing-grit) didn't tell me to run through the heat. Grit got me up early enough that I didn't have to. Make your easy/recovery run truly easy and enjoyable. Do
URL: https://getupearlier.com/bqp/entry-35-sunrise-recovery-run

### Entry #34: 16 Miles at 5:40 AM, Holding Erie Marathon Pace
Make the hardest part of a summer training run your wake-up time. Get up earlier (go to bed earlier too) so you can run before the sun comes up. I got out yesterday at 5:40 AM. It's supposed to hit 10
URL: https://getupearlier.com/bqp/entry-34-16-miles-erie-pace

### Entry #33: 400g of Carbs and 22 Hilly Miles
I ate [400g of carbs](/courses/how-to-run-marathon/diet-and-fueling) yesterday and just ran 22 hilly miles 😂 Started at 5:30am sharp to beat the sun. Finally got up into Bethany, about 1/2 mile past 
URL: https://getupearlier.com/bqp/entry-33-400g-carbs-22-hilly-miles

### Entry #32: 4 x 1 Mile Intervals: Consistent 6:36 Splits and a 20:20 5K
4 x 1 mile intervals today. Consistent splits: - Mile 3: 6:35 - Mile 4: 6:36 - Mile 5: 6:36 - Mile 6: 6:36 Hit a 20:20 5K! With recoveries between each rep, I essentially hit the same pace four times 
URL: https://getupearlier.com/bqp/entry-32-4x1-mile-intervals

### Entry #31: Boss Level: Summer Long Run
Hit a 19 miler this morning. Wanted 21, but the sun was actually trying to kill me. 🥵 Route: Ridge straight up to Racebrook, over the Merritt, past Amity High School, down Pease Road, then way up int
URL: https://getupearlier.com/bqp/entry-31-boss-level-summer-long-run

### Entry #30: Fairfield Half Marathon
Had a HEATER running the Fairfield 1/2 marathon today. I faced my enemy: running in the heat. 70 at the start, pushing 80 by the end. Zero clouds. No time PR today. Ran 1:46 at 8:07 per mile. Just me 
URL: https://getupearlier.com/bqp/entry-30-fairfield-half-marathon

### Entry #29: Intervals 4x1 Mile. What Is Lactate Threshold?
I hit intervals today for some speed work. Intervals are important because they help develop "lactate threshold." WTF is that? Lactate threshold is the fastest pace or effort you can sustain without b
URL: https://getupearlier.com/bqp/entry-29-intervals-lactate-threshold-speed-work

### Entry #28: 100 Days Out. A Hard 20 in the Wind.
100 days out from my marathon. I hit a hard 20 miles yesterday in the wind. Fueling was 300g carbs the day before with reduced protein and very reduced fat. About 100g carbs the morning of with essent
URL: https://getupearlier.com/bqp/entry-28-100-days-out-hard-20-in-the-wind

### Entry #27: Grit. 18 Hilly Miles Milford to Bethany - Last 5 in the Rain, Miles 15 & 16 in the 6s
I hit an 18 miler this am from the edge of Milford to the edge of Bethany. I felt like I was running in someone else''s body at some points. At mile 15 I went into 6''s and then blasted up the last hi
URL: https://getupearlier.com/bqp/entry-27-grit-18-hilly-miles-milford-bethany

### Entry #26: Hot AF Evil Intervals - 85 @ 10am - PR Speed 5K Though 🔥🥸
Hot AF evil intervals. 85 @ 10am. PR speed 5K though. 🔥🥸
URL: https://getupearlier.com/bqp/entry-26

### Entry #25: 1st Long Run of the New Build - 16 Miles to Amity HS and Back
1st long run of the new build. 16 miles to Amity HS and back. 787 ft of climbing. Optimizing fueling has improved everything. Day before is low fat and clean carbs. Boring and gluten free. White rice,
URL: https://getupearlier.com/bqp/entry-25-1st-long-run-new-build-16-miles-amity-hs

### Entry #24: Can a 51 year old digital marketing geek time qualify for The Boston Marathon? I'm sure going to try.
Can a 51 year old digital marketing geek qualify for Boston? I'm sure going to try. Just wrapped Phase 2 of my new marathon build and finished it with 225 lbs x 25 reps on barbell squats. Those squats
URL: https://getupearlier.com/bqp/entry-24-phase-3-boston-qualifier-build-begins

### Entry #23: My 4-Month Boston Qualifier Marathon Build
*My 4-Month Boston Qualifier Marathon Build · May 13 → September 13* - Male, 51 - Goal Marathon: 3:10 - Boston standard M50–54: 3:25 - Realistically need about 3:18 or faster to clear the cutoff This 
URL: https://getupearlier.com/bqp/entry-23-4-month-boston-qualifier-marathon-build

### Entry #22: Erie Marathon at Presque Isle - The One That Counts
## My Next Race: Erie Marathon at Presque Isle **Erie, PA - September 13, 2026 at 7:30 AM** Set on the edge of Lake Erie, this effort is about one thing: the fastest marathon I can run at 51 to time q
URL: https://getupearlier.com/bqp/entry-22-erie-marathon-presque-isle

### Entry #21: The One to Run - United Airlines NYC Half Marathon Photo Recap
They say it's a marathon, not a sprint. I chose both. These pro photos and some I took capture my personal battle and the experience. Me vs me. So much fun and equally challenging. From the largest ha
URL: https://getupearlier.com/bqp/entry-21

### Entry #20: United Airlines NYC Half Marathon - Mission Accomplished
Had an absolute blast running the United Airlines NYC Half Marathon yesterday. I trained for this with one goal: run fast enough to "time qualify" for the full NYC Marathon in 2027. Mission accomplish
URL: https://getupearlier.com/bqp/entry-20

### Entry #19: United Airlines NYC Half Marathon Bib Pickup @ Jacob Javits Convention Center 3/12/26
United NYC Half Marathon this Sunday! Checking in here at the opening hour of bib pickup. Best of luck to everyone running it, 30,000 people expected this year! Right over the Brooklyn Bridge (car lan
URL: https://getupearlier.com/bqp/entry-19-united-airlines-nyc-half-marathon-bib-pickup

### Entry #18: 2 Week Half Marathon Taper
# This is the end of Phase 1. Since early November I locked into a simple three day run structure each week: aerobic or recovery Tuesday, intervals Thursday, long run Saturday, with leg strength train
URL: https://getupearlier.com/bqp/entry-18-2-week-half-marathon-taper

### Entry #17: That New York Energy
Family Trip to NYC. **Ran up the Henry Hudson from Downtown** Fn epic. Held a 7:32 for an unplanned NYC 1/2 this am. So many runners out I felt like I was part of a Spring marathon (it was 35 degrees,
URL: https://getupearlier.com/bqp/entry-17-that-new-york-energy

### Entry #16: Hit a Milestone: 225 x 20 + Final 16 Miler of This Phase
This weekend marked an important durability checkpoint. I completed a hilly 16 mile long run in winter conditions, then the following day squatted 225 for 20 deep reps.When I resumed strength training
URL: https://getupearlier.com/bqp/entry-16-hit-a-milestone-225x20

### Entry #15: Deep Winter Wrap Up and On to the Final 6 Weeks
United Airlines NYC Half MarathonLast Boston Qualifier Project post: January 19This stretch was not about chasing workouts. It was about keeping a simple cadence intact while winter made everything ha
URL: https://getupearlier.com/bqp/entry-15-deep-winter-wrap-up

### Entry #14: Execution Under Real Conditions
This week focused on execution under real conditions and aligning fueling and strength work with the demands of running. **Tuesday** Maintenance run completed early in the dark and cold. Easy to stead
URL: https://getupearlier.com/bqp/entry-14-execution-under-real-conditions

### Entry #13: Durability Block: Long Run + Deep Squats
On Saturday 1/11 I ran 14 miles over rolling terrain in about 40 degree weather, which felt almost like spring. The early climbs required keeping effort capped, but I stayed patient and finished the r
URL: https://getupearlier.com/bqp/durability-block-long-run-deep-squats

### Entry #12: Travel, Cold, and Still Counting
Thursday (Christmas)No running. Holiday day. No training forced.Friday10 mile run in Newport.Steady aerobic effort. Time on feet. Stayed connected to running while traveling. Nothing aggressive.Saturd
URL: https://getupearlier.com/bqp/travel-cold-and-still-counting

### Entry #11: Hit my 2nd fastest 1/2 Marathon speed. Totally solo with Winter gear on.
Sunday strength (12/21)Back squats235 × 5235 × 5235 × 5215 × 8All reps very deep for me.Below 90 degrees, not lower than parallel.Upper body work with a focus on palms-up lat pulldowns.Finished with a
URL: https://getupearlier.com/bqp/hit-my-2nd-fastest-half-marathon-speed-solo-winter-gear

### Entry #10: 90 days out from NYC 1/2
I am about 90 days out from the NYC Half with a clear goal of 1:29, which means holding 6:47 per mile for 13.1. Training stays simple. Intervals, a light run, and a weekly long run, with leg strength 
URL: https://getupearlier.com/bqp/90-days-out-from-nyc-half

### Entry #9: Maintaining During The Deep Freeze - It's Only as cold as the gear you don't have.
Deep winter running is completely manageable as long as the ground is safe. I avoid icy conditions because injury is not an option, but cold air itself does not shut down an outdoor run. Missing layer
URL: https://getupearlier.com/bqp/maintaining-during-deep-freeze

### Entry #8: This Week in the Boston Qualifier Project
SundayHeavy barbell squats. Hit 225 x 17 deep. Legs were cooked. This strength block is working, but it definitely sits in the legs for days.MondayA failed shoe experiment. Tried a 3 mile run in Brook
URL: https://getupearlier.com/bqp/entry-8

### Entry #7: 14 Miles in the Rain and a New Upper Body PR
## Friday - New PR Hit a new flat dumbbell press PR with 100 lb dumbbells for 10 deep reps. Followed it with the full five-part dropset sequence I program for clients. No edits, no cuts, about four mi
URL: https://getupearlier.com/bqp/bqp-7-14-miles-rain-upper-body-pr

### Entry #6: Strength and Speed Week: Squats, Deadlifts, Intervals, and Miles
![Strength and Speed Week](/attached_assets/week_1763659277508.jpg) **Sunday - 11/16/2024** NEAT day with a ton of house work, including painting my gym and yoga studio. Barbell squat session worked u
URL: https://getupearlier.com/bqp/entry-6

### Entry #5: Back at it: Steady long run turns into half marathon on monster hills
SundayHeavy barbell squats. Hit 225 x 17 deep. Legs were cooked. This strength block is working, but it definitely sits in the legs for days.MondayA failed shoe experiment. Tried a 3 mile run in Brook
URL: https://getupearlier.com/bqp/entry-5

### Entry #4: Intuitive intervals at sunrise, just a lunatic running down Orange Center Road in the dark 🤪
![Boston Marathon Qualifier Project](/attached_assets/20251113_1217_Electric Dawn Run_remix_01k9z3ef5qf6aspwj0db4xn508_1763054983507.png) 7 miles at 7:39 pace **Intervals:** • About 60 to 90 seconds p
URL: https://getupearlier.com/bqp/entry-4

### Entry #3: Strength Training: Building Power for Marathon Speed
Strength session worked up to: 80's for 17 reps incline bench, 320lbs x 5 x 3 hex bar deadlift. Did a couple miles of walking too. Working that full body strength with the deadlifting. It's brutal. He
URL: https://getupearlier.com/bqp/entry-3

### Entry #2: Building Grit
Early 5:30 AM to 6:30 AM run, 7 miles in the dark and rain, about 250 ft of climbing, average pace 7:55/mi. Just a steady effort to start the week right. Legs felt strong, no rush on the pace, just pu
URL: https://getupearlier.com/bqp/entry-2

### Entry #1: Boston Qualifier Project: Saturday Long Run – 11 Miles (Hilly Loop)
Back to the hills today. Kept things steady after the first couple miles and settled into a comfortable rhythm. Average pace was 7:46/mi, with the main climbs coming between miles 2–4 and 7–9. Finishe
URL: https://getupearlier.com/bqp/entry-1

## Recipes (18 recipes)

### Easy Icebox Cake with Fresh Whipped Cream
A light, simple-ingredient icebox cake made with real fresh organic whipped cream, graham crackers, bananas, and strawberries.
URL: https://getupearlier.com/recipes/easy-icebox-cake-with-fresh-whipped-cream

### Homemade 3-Ingredient Running "Gel" Flask
Skip the $8-per-hour commercial gels. Honey, pure maple syrup, and sea salt in a reusable 150 mL flask give you the same fast glucose + fructose fueling strategy as GU and Maurten for about $3 a fill. One full flask contains 580 calories, 153 g of carbohydrates, and 1,200 mg of sodium, providing approximately five pulls with about 31 g of carbohydrates each.
URL: https://getupearlier.com/recipes/homemade-3-ingredient-running-gel-flask

### Ground Chicken & White Sweet Potato Hash
Very clean high-protein meal with moderate carbs and low fat. Great for recovery, recomposition, or endurance support.
URL: https://getupearlier.com/recipes/ground-chicken-white-sweet-potato-hash

### My 60g Protein, Carb-Replenishing Post-Run Recovery Drink
Same system every day. Only thing that changes is carbs and salt. I use this after runs and after hard strength sessions.
URL: https://getupearlier.com/recipes/my-60g-protein-carb-replenishing-post-run-recovery-drink

### Super Quick Shredded Chicken Wrap or Nachos (House Favorite)
A fast, high-protein meal the whole family loves. Shredded rotisserie chicken with taco seasoning and salsa, loaded onto corn chips or wraps with melted cheddar, avocado, and fresh toppings. Ready in under 15 minutes.
URL: https://getupearlier.com/recipes/super-quick-shredded-chicken-wrap-or-nachos-house-favorite

### Heavy Sweat Marathon & Long Run "Killer Homemade Gatorade" Formula
Mid to Late Run Electrolyte and Cooling Drink. This is a high sodium, quality carb hydration supplement designed to support electrolyte balance, fluid absorption, and cooling during the middle to end of long runs and marathons. It is intended to supplement fueling, not replace it.
URL: https://getupearlier.com/recipes/heavy-sweat-marathon-long-run-killer-homemade-gatorade-formula

### Simple Clean Vanilla Ice Cream with Five Real Ingredients
A clean, simple vanilla ice cream made with just five quality ingredients. No weird additives, just organic heavy cream, whole milk, honey, maple syrup, and pure bourbon vanilla. Makes 11 servings of creamy, delicious ice cream.
URL: https://getupearlier.com/recipes/simple-clean-vanilla-ice-cream-with-five-real-ingredients

### No Junk Mandarin Banana Creamsicle Smoothie Bowl
🍁 Looks a bit like Halloween, Fall, and Thanksgiving by total chance. The whole squad digs these.
URL: https://getupearlier.com/recipes/no-junk-mandarin-banana-creamsicle-smoothie-bowl

### Naturally Sweetened Pure Homemade Rich Chocolate Ice Cream. No Junk or Filler!
Naturally sweetened chocolate ice cream with no junk or fillers. Made with organic heavy cream, cocoa, maple syrup and honey for an incredibly rich and chocolatey treat.
URL: https://getupearlier.com/recipes/naturally-sweetened-pure-homemade-rich-chocolate-ice-cream-no-junk-or-filler

### Homemade Cranberry Sauce
Because that canned stuff is nowhere near as good! A lightly sweetened, tangy cranberry sauce perfect for your holiday dinner.
URL: https://getupearlier.com/recipes/homemade-cranberry-sauce

### Colorful Salad for Lunch
A vibrant and nutritious salad with mixed lettuces, fresh vegetables, strawberries, beets, goat cheese, and hard-boiled eggs. Perfect for a healthy lunch packed with protein and balanced macros.
URL: https://getupearlier.com/recipes/colorful-salad-for-lunch

### Simple Pumpkin Oat Cookies
Clean and simple 5-ingredient pumpkin cookies made with oats, perfect for a healthy fall snack or dessert. Only takes 10 minutes to bake!
URL: https://getupearlier.com/recipes/simple-pumpkin-oat-cookies

### Ultra Light Banana Ice Cream Sundae Smoothie Cup for Marathon Carb Loading (Vitamix)
I like to have one of these the night before a morning run for good clean light fuel. There's a tiny bit of fat in the whole milk but just enough to blend with the frozen bananas to create a carb loading treat you'll really love. Just a touch of high-quality zero-fake-oil chocolate chips for the best texture. I love these the nights before.
URL: https://getupearlier.com/recipes/ultra-light-banana-ice-cream-sundae-smoothie-cup-for-marathon-carb-loading-vitamix

### My Ultra Light Endurance Granola for Marathon Carb Loading
Designed specifically for runners who want high carbohydrate intake without the heavy fats, nuts, sugar alcohols, or ultra-processed ingredients found in many commercial endurance products.
URL: https://getupearlier.com/recipes/my-ultra-light-endurance-granola-for-marathon-carb-loading

### Ground Chicken Breast Quick Goulash
Easy one-pot goulash with Bell & Evans ground chicken breast, vegetables, and San Marzano tomatoes served over Kirkland rice
URL: https://getupearlier.com/recipes/ground-chicken-breast-quick-goulash

### Ultimate Endurance Fuel: Easy Peanut Butter, Cinnamon, Honey Granola Recipe (Full Fat)
100% organic homemade granola with no sketchy ingredients that breaks off into awesome chunks. Perfect for marathon training and carb-loading.
URL: https://getupearlier.com/recipes/ultimate-endurance-fuel-easy-peanut-butter-cinnamon-honey-granola-recipe-full-fat

### Banana Ice Cream Sundae Smoothie "Cup" (Vitamix)
Satisfy an ice cream sundae craving with a Banana Ice Cream Smoothie "Cup". Balanced snack with moderate carb focus, healthy fats, and protein. Perfect before morning runs.
URL: https://getupearlier.com/recipes/banana-ice-cream-sundae-smoothie-cup-vitamix

### Light Running Endurance Fuel: Cinnamon Raisin Granola (Low Fat High Carb)
A lighter version of granola designed for runners who need high carbs with lower fat content. Perfect for sustained energy during long training runs.
URL: https://getupearlier.com/recipes/light-running-endurance-fuel-cinnamon-raisin-granola-low-fat-high-carb

## Free Tools

### Calorie Calculator
Calculate daily calorie needs (BMR, TDEE) and macronutrient breakdown with personalized recommendations for fat loss, muscle gain, and maintenance.
URL: https://getupearlier.com/calorie-calculator

### Buzzkill - Beer & Wine Weight Gain Calculator
Calculate how daily alcohol consumption affects weight over time.
URL: https://getupearlier.com/alcohol-calculator

## Location & Contact

- Business: Get Up Earlier Personal Training & Coaching
- Location: Orange, Connecticut 06477, United States
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- Website: https://getupearlier.com
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