about me

    Emily Malone

    culinary arts grad. nutrition facts lover. vegetarian chef. marathon runner. country music maniac. failed dog trainer. barre fanatic. loving mama.

    Contact Emily

    For general inquires, contact: EmilyBMalone@gmail.com.

    For partnerships, contact: dailygarnishads@mediakix.com.

    Looking forward to chatting with you!


    What’s Cooking?

    Personal Bests

    5K - 23:28

    10K - 52:35

    15K - 1:38:14

    1/2 Marathon - 1:57:39

    Marathon - 3:50:58

    A Look Back.


It is no secret that I love to run.  But as I’ve developed as a runner these last few years, I’ve learned a lot about being a balanced athlete – doing more than just the one thing that you love.  The first year that I was losing weight and learning about health and nutrition, I mostly just ran.  But after a year or so, Casey convinced me that to be a better athlete I needed to start doing regular weight training.

In just one short month of doing weights three times a week, it was indescribable how much better I looked.  My arms and back had definition, and I felt so much stronger.  Not to mention how much faster I got as a runner!  I am a firm believer that weight training and cross-training cardio is essential for staying toned and in your best shape.  Below are some of my posts about our weight training routines, and the other types of cardio I do to mix things up – hot yoga, biking, and more!



A Beginner’s Guide to Yoga
A 30-Day Yoga Challenge
100 Degrees in December
Superflow Saturday


Hell on Wheels
Inaugural Ride


Meeting Thrive’s Brendan Braiser

As always, if you have any questions, or would like to see a post on something that I haven’t already covered, please feel free to leave a comment or send me an email.

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Hello Emily,
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Great encouragement for weight lifting for women and runners- it is so healthful for anyone. I do want to suggest that, based on the pictures, you really work on keeping a neutral spine when you bend forward holding weight, for instance doing a bent over row or dead lift. Any muscle is weakest when fully extended, so to support a weight with a rounded spine is a potential injury.
Keeping the spine neutral will also strengthen the back extensors, which makes good posture easy.


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