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10 Tips for your First Triathlon Race

So, you’ve signed up for your first triathlon, exciting, right? The buzz of the start line, the shiny bikes, the feeling of “what on earth have I got myself into?” If you’re nervous, you’re not alone. Every triathlete starts somewhere, and the truth is: the ones who look like pros probably made the same mistakes you’re about to avoid. This guide is packed with beginner-friendly tips to keep your race fun, smooth, and stress-free…from transitions Read more

By kellypuffer, ago

Reignite Your Joy for Running

Reignite Your Joy for Running We all fall out of love with running at times.Sometimes it’s physical, like injury, fatigue, or hormones. Other times it’s mental, like burnout, boredom, or life simply getting in the way. I hear from so many women who say, “I used to love running… but I’ve completely lost my mojo.” If that sounds like you, take a breath. You’re not alone and this doesn’t have to be the end of Read more

By kellypuffer, ago

Run Slower, Live Fuller: What Italy Taught Me

Run Slower, Live Fuller: What Italy Taught Me Have you ever felt like your runs are just one more thing to tick off the list? Like you’re chasing a pace, a plan, a progress marker, but somehow losing the joy that got you running in the first place? That was me, until Italy, with its lazy afternoons, long lunches, and unhurried rhythm, reminded me of something I’d forgotten: Faster isn’t always better.Sometimes, slowing down is Read more

By kellypuffer, ago

Fuel Smart, Train Strong: A Guide for the Running Lady

Fuel Smart, Train Strong: A Guide for the Running Ladies As you probably know, I’m a huge fan of Dr. Stacy Sims – she’s all about science-backed research specifically for women, helping us stay mentally sharp, physically strong, and hormonally balanced. I love to spread her knowledge because it’s completely changed how I fuel, train, and listen to my body – and I know she’s helped so many others too. If I can play a Read more

By kellypuffer, ago

From 5K to 10K: How to Build Distance

From 5K to 10K: How to Build Distance (Safely!) So, you’re comfortably running 5K and wondering how to make that next leap to 10K — without burning out, breaking down, or losing the joy? You’re in the right place. Whether you’re dreaming of running through the vineyards and medieval towns of Tuscany with us, or you simply want to challenge yourself with a new goal, moving from 5K to 10K is 100% doable — and Read more

By kellypuffer, ago

Hydration & Energy Tips for Women Runners

Hydration & Energy Tips for Women Runners: What You Really Need to Know As women, our bodies are wonderfully unique — and that includes how we handle hydration and energy during training and running. If you’ve ever felt extra tired during a run, struggled with cramps, or hit a wall even when you thought you’d fueled properly… you’re not alone. Many women unknowingly run low on hydration and electrolytes, especially during consistent training or warm-weather Read more

By kellypuffer, ago

From 5k to 10k Running Tips

How to Safely Increase Your Running Distance (Without Injury!) So, you’re comfortably running 5K and thinking… Could I make it to 10K?  The answer is YES. The key is to do it safely and efficiently so you avoid injuries and keep enjoying your runs. Increasing your mileage too quickly is one of the most common ways runners get sidelined with aches, pains, or worse, long-term injuries. That’s where the 10% Rule comes in. The 10% Read more

By kellypuffer, ago

Easter in Tuscany

Easter in Tuscany: Traditions, Festivities & Delicious Foods When I first moved to Italy, I learned pretty quickly that Easter is a big deal here – especially in Tuscany, where traditions run deep and food brings everyone together. But one of my funniest Easter memories actually came from my physio! His name? Well, he calls himself Luca… but one day I spotted his official certificates and realised his real first name is Pasqua – which Read more

By kellypuffer, ago

Which Parmesan is Best for You?

Which Parmesan is Best for You? Let’s Talk Aging (the Cheese Kind 😉) Whether you’re browsing the deli counter or sprinkling some on your pasta post-run, not all Parmesan is created equal, especially in Italy, where we’re talking about the real deal: Parmigiano Reggiano DOP. The aging process, called stagionatura, is what gives Parmigiano Reggiano its unique flavour, texture, and digestibility. During this time, the cheese breaks down casein (a milk protein) into simple amino Read more

By kellypuffer, ago

Why Parmesan is a Superfood for Runners

Parmesan Cheese: The Secret Fuel for Runners & Active Women You already know that Parmesan cheese is a staple in Italian cuisine (if not, check out this post on why Italians love it!). But did you know that it’s also a nutritional powerhouse for runners and active women? Let’s break down why this aged cheese deserves a spot in your diet. Why Parmesan is a Superfood for Runners 1. High-Quality Protein for Muscle RecoveryPamrmesan contains Read more

By kellypuffer, ago