The Flourishing Experiment: Recent Episodes
The Flourishing Experiment
What does it mean to flourish? Join Resilience Trainer and Certified Applied Positive Psychology Coach Kari Gormley as she interviews scientists, experts, coaches and authors on how to live a flourishing life. You'll hear the latest research and recommendations for growing and strengthening your relationships, identifying your passions and priorities, and living healthier, happier life. The Flourishing Experiment podcast starts where The Running Lifestyle Show crossed the finish line and is a great listen for avid runners, casual athletes, or anyone looking to make a positive change in their life. Listen along to learn how you can go from functioning to flourishing!
Charlie Gilkey, author and owner of top productivity website Productive Flourishing, joins the podcast this week to share how to use philosophy to do our best work. We cover the importance of nuance, the power of choice, and even some on-air coaching from Charlie for my next big project. Listen in to learn more!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Frieda Hoffman is an executive coach, mediator, creative consultant and now, author. After experiencing her second miscarriage, Hoffman decided to write the book she and so many others needed: “Carry Me: Stories of Pregnancy Loss.” This episode discusses the reality of pregnancy loss, the resources Hoffman wished she had at the time, and the greatest gift you can give someone who has had a miscarriage. Content warning: This episode involves discussion of miscarriage and pregnancy loss.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Ashley Tappan and Kari Gearhart are cocreators of Fit to Lead™, a program helping people discover (or reclaim) their inner athlete as a pathway to broader success. They join me on the podcast this week to talk about sports and their power to build confidence, leadership, and high performance. Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Melina Palmer, founder and CEO of The Brainy Business, joins us to help explain why we do what we do and like what we like! As a behavioral scientist, Melina provides behavioral economics consulting to businesses all over the world. We discuss the powerful intersection of psychology and business, talk about why we’re drawn to certain brands, and much more.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
David J Miller, PhD, shares how the brand Peloton became such a unicorn and also had a profound impact on his own vitality. You’ll hear how a dad whose fitness was just ok increased his vitality not just physically, but also mentally. Join us for this fun conversation where we share our own Pelo journeys and the unexpected twists and turns. Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Biases can really get in our way. This week we’re addressing 11 biases that create limiting beliefs and could prevent you from keeping an open mind. This episode builds on our last episode with Todd Kashdan, P.h.D, who discussed his book, “The Art of Insubordination: How to Defy and Dissent Effectively.”
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Todd Kashdan, Ph.D, joins us this week to talk about rebellion! A Professor of Psychology at George Mason University and author of several books including his latest, “The Art of Insubordination: How to Dissent and Defy Effectively,” Todd talks us through how and when to question the status quo and use courage, curiosity and resilience to effect change. Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Ayelet Fishbach, PhD, a social psychologist and professor of behavioral science, shares the science behind achieving our goals. We discuss all things goal-setting, including which goals to set, how to break them down, and how to cross the finish line! Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
With all of the turmoil going on, it's normal to feel scared, overwhelmed, and full of anxiety. This week we’re rebroadcasting a valuable conversation with neuroscientist and clinical psychologist Dr. Kate Truitt on “havening,” a tool we can use to help get calm so we can move forward with purpose and intention. We’ll also cover some things you can do to help the people of Ukraine.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
It’s winter in the northern hemisphere, and it’s been a long one! Some of us may be experiencing the winter blues or even Seasonal Affective Disorder. This week, we’re going on a journey through the senses to get happy and get our energy up!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Content warning: This episode contains a discussion of disordered eating.
Dr. Michael Breus, a sleep expert and clinical psychologist, returns to the podcast to help you go from dragging ass to kicking it! On this episode, you’ll learn how taking five five-minute breaks throughout the day can drastically increase your energy so you’re better able to focus, create, and do what matters to you. We also discuss the myths that could be impacting your sleep, what you need to know about sleep apnea, and how the power of music can shift your mood.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Sleep doctor Robert S. Rosenberg discusses improving the quality of your sleep, getting more sleep, and everything a good night’s sleep can do for you. This is a very powerful episode with the potential to change your life—reading Dr. Rosenberg’s book, Sleep Soundly Every Night, Feel Fantastic Every Day, definitely changed my sleep for the better! [Note: This is a rebroadcast of Episode 71, originally aired May 7, 2015.]
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Melanie Curtis is a life coach, author, and professional skydiver who shines super bright. You’ll hear how understanding your values can help you determine what’s important to you, how to define your identity, and how to use major accomplishments as fuel for taking on your next big goal.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
This week I’m rerunning a valuable conversation with John Ratey, MD, about how “going wild” can help you avoid the afflictions of modern civilization. You’ll hear about the latest research on fat and metabolism, why people are made to run, and what exercise can do for you. We also discuss returning to running after battling breast cancer.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
We’re closing out our seven-part summer reading series and finishing strong with three books on taking a holistic approach to your life. You’ll hear about knowing yourself, creating habits that work for you, and figuring out what your priorities are. We’ll also discuss how to set yourself up for success and even how to be luckier!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Some books encompass all three pillars of this podcast: vitality, creativity, and relationships. So, they get their own two episodes as we close out our seven-part summer reading series! You’ll hear about how you can’t give what you don’t have, plus I’ll discuss how focusing on vitality, connection, and contribution is a way to see how you are really doing. You’ll hear what to focus on to help you spend your time and energy the way you want.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Relationships are so important to longevity that we’re dedicating another episode of our summer reading series to favorite books on relationships. This week we’re focused on our relationships with ourselves. We’ll discuss mindset, being aware of our thoughts and their impact, practicing self-compassion, and more.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Research has shown that the quality of your relationships is the number-one contributor to longevity—wow! Continuing our summer reading series, this week we’ll hear about books on relationships and learn how you can improve your relationship with yourself and better connect with people from all walks of life.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Creativity is on deck as we keep on reading (like keep on swimming) this summer. Steven Kotler shares how to get into a flow state and the many benefits to your life and potentially others. Majo Molofino shows how the 5 Good Girl Rules could be keeping you small and preventing you from doing what your values are. Annie Duke, show us how to decide as not only a good way to be more deliberate, but as an act of self compassion. And finally, Charlie Gilkey show us what could be getting in the way of your best work and how to make it happen through many different tools. If you’ve been wanting to do something special in the summer or anytime, this is a great episode for you!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
This week’s summer reads focus on vitality! Dr. John Ratey kicks off the episode with a look at what cardio does for the brain, then we learn about a resilient athlete’s mindset with sports psychologist Simon Marshall, Ph. D, and his champion triathlete wife Lesley Patterson. Continuing on our athletic theme, we’ll hear from runner Margaret Webb on getting stronger and faster even as we age. Finally, author and athlete Cara Bradley will share with us how to show up and shine using a focused mindset.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Books are such a beautiful avenue for feeling, doing and being even better versions of ourselves. Throughout our seven-part summer reading series, you’ll hear about some of my personal favorite books and authors—many of whom have been on the podcast—and maybe get inspired to add to your reading list.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
The heliotropic effect shows that plants grow when they are near sunlight, and the same principle is true for humans. Research has shown that when positive energizers interact with others, they can leave people feeling inspired, lively, and motivated. On this week’s episode, learn how you can use the heliotropic effect to your advantage.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Kelly Miller, CAPP, author of the book “Jane’s Worry Elephant: A Self-Help Guide for Kids with Anxiety,” is here to share the many tools you can use to both manage your anxiety (I think it’s safe to say almost all of us feel anxious at some point in our lives!) and to help others with theirs. This episode is a conversation with a friend in which we discuss ways to feel better and show up ready to help others!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Robert Kuang, an intuitive life coach and child prodigy musician shares how the sound of music can be a catalyst for so much more. We discussed his circuitous route to the U.S., what it was like to study at one of the top performing arts colleges only to stop playing the piano, and how he followed his creativity to come back home to music—this time in harmony with life coaching.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
With so much going on in the world today, it’s easy to feel triggered or even violated. Five elements in particular can lead to feelings of triggering or even violation. Once we become aware of what we’re experiencing, we can react and respond in a way that empowers us.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Words create worlds and today I’m sharing how word choice can really make a difference in our lives. You’ll hear about tools, skills, and mindsets you can use to experience life in a different—and perhaps more fulfilling—way. You may even feel a spark of inspiration to go after a goal you never thought you could achieve!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Serena Marie, RD, is back to share what people aren’t talking about when it comes to intuitive eating, especially in the running world. We also discuss how compassion is the way to goal achievement. It’s a wide-ranging conversation between two friends catching up on life. Plus, I share my recent experience having COVID and the tools I used to help me through it. A content note: we discuss Serena’s experience with anorexia and bulimia on this episode.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
In this week’s episode, we explore Adam Grant’s book, “Think Again: The Power of Knowing What You Don’t Know.” Our topic is rethinking and how taking a scientific approach to life can help us live more harmoniously. I discuss the ‘three P’ modes of thinking—prosecutor, preacher, and politician—and how to take a curious, intellectually humble approach to working with others and being yourself.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
It doesn’t feel good to feel sad, depressed, annoyed, or frustrated. But one of the worst things we can do is resist those emotions and let them impact us and the people around us. Research shows that when we hide from our emotions and don’t allow ourselves to feel them, anxiety and depression levels go up and resiliency goes down. In this week’s episode, we explore Susan David’s book, “Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life.” You’ll learn now to notice the many emotions you’re having at any given time, use those feelings as data, and live a life aligned with your values.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Dr. Elizabeth Hughes is back to discuss some simple breathing techniques that can make a huge impact. We also discuss what the vagus nerve does both physiologically and psychologically and how being mindful of your breath can make a big difference.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
This week we’re getting to know our Reticular Activating System (RAS)—the part of the brainstem that plays a crucial role in managing our thoughts and getting motivated! We’ll discuss what it is, what it does, and how to use it, including some practical tips and and ideas for tapping into your RAS and using it to get tough stuff done!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Writer and performer Laura Hankin joins us this week to help us tap into our creative side! We talk about her writing process, books she recommends, authors she admires and even how our dreams can pop up unexpectedly. Plus, a little bit about her next book, “A Special Place for Women,” due out in May!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Dr. Elizabeth Hughes shares how changing our mindsets can actually, physically help our bodies heal. A Stanford-trained physician with 25 years of clinical experience, Dr. Hughes now blends her scientific training with a holistic approach drawing from non-Western medicine. The result? Less illness rather than more medicine. Listen in and learn how!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Dr. Kate Truitt introduces us to “havening,” a tool to help us stay calm and gain clarity. Dr. Kate is a neuroscientist and clinical psychologist specializing in trauma-informed treatment and care. Our conversation was recorded late at night and has a very conversational, vulnerable tone; I got a lot out of it and hope you do, too.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
It’s been nearly a year since COVID really hit most of the U.S. and a lot of our days may seem repetitive and boring. What if you could nudge yourself toward novelty and use it not only for fun, but as a tool to get things done?
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
What if when the pandemic is over, we’re better than before? This week we’re exploring that idea and indulging our “what-ifs” with the help of Positive Psychology and personal energy management tools.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Elaine O’Brien, PhD, is here to remind us of the joy of movement! Particularly in these dark, cold winter months, it's easy to hibernate and forget the impact positive movement can have on our moods and on our lives.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
James Wallman’s book “Time and How to Spend It: The 7 Rules for Richer, Happier Days” is an excellent manual for designing leisure time that is fulfilling and rejuvenating. That’s our focus today: how to better spend our leisure time—listen in and learn how to build “richer, happier days”!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Maya Kova joins us this week to share with us how to use our body and breath to feel grounded during these turbulent times. She’s an Applied Positive Psychology coach and Certified Tantra Educator who’s been studying conscious living and loving for the past 10 years.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
We know exercising releases endorphins—but what are they, really? This week we’re talking all about endorphins, the neurotransmitters and hormones often thought of as chemical messengers. Listen in and learn all about this feel-good hormone, including how to get more of it!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Today’s theme was inspired by a quote from bestselling author Margaret Wheatley: “Without reflection we go blindly on our way, creating more unintended consequences, and failing to achieve anything useful.”
This week we’re talking reflection: How to do it, when to do it, and why to do it. We’ll also talk about the many ways we measure time, from moon phases to marathon training and everything in between!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
2020 has been the year that put so many things into focus. That’s what my guest, Serene Marie, RD, and I discuss in this episode: What came into focus for us this year and what’s on the horizon for us both in 2021!
Speaking of: If you’re looking to create a better 2021 year, then a C Journal could be for you. Listen in to find out how an analog journal that’s part planner/part journal/part sketch pad could bring calm, creativity, and confidence to your new year.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
This week we’re continuing our exploration of feel-good hormones and neurotransmitters, this time with dopamine! Dopamine helps you move, get things done, and get motivated — basically, it’s the perfect hormone to harness ahead of the new year! On this episode you’ll hear the low-down on dopamine, including how to game your brain so you can get more of it and use it to do the things that really matter to you.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Because this year’s holidays are different from how we’ve celebrated in the past, we could all use a little help making the most of them. Serotonin regulates impulsivity, anger, and aggressiveness, and helps us feel calm and safe. And who couldn’t use a little more comfort and safety this year? In this episode, I unpack what serotonin impacts and offer suggestions for gaining—and using—more of it this holiday season.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
This holiday season may be unusual, but we don’t need to totally forgo human connection! This week we hear from professional connection creator Michelle Tillis Lederman. Disheartened by the lack of leadership and communication she experienced in corporate America, Michelle decided to take matters into her own hands and become a “people expert.” She now inspires organizations and individuals to build real relationships—and she’s the perfect person to teach us how to more meaningfully connect virtually this holiday season!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Exciting research is coming out that oxytocin, a neuropeptide and hormone, could help treat COVID and Alzheimer’s. Oxytocin can be made naturally, be given intravenously, and even inhaled. This episode will tell you how you can increase your oxytocin—also known as the “love hormone”—through fun practices, routines and exercises.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
This holiday season is likely going to be different from any we’ve previously experienced. Adapting can be hard, but it can also be fun and even exciting. In this episode, we’ll discuss giving yourself and others permission to feel many feelings at once. I’ll also offer some ideas for celebrating the holidays this year and even starting new traditions!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Carolann Valentino, an award-winning entertainer, motivational speaker and TV host, Applied Positive Psychology Practitioner, and fitness expert is here for a wide-ranging conversation! We discuss how we create energy through our bodies, the words we use, and the conversations we have. This episode will show you how to trust your gut, use fitness as fuel, and much more.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.
Today’s episode is the third and final installment of our mantra series. Part one was about physical sayings and a word that could be hurting you. Part two was around sayings that focused on emotions. Today I share four relationship sayings—plus an update about using a word that isn’t as bad as I once thought.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
For the past two weeks, I have been doing a series on sharing sayings that could be getting in your way. I’m interrupting part three of that series to instead share a timely conversation with former professional poker player and ultimate decision-maker Annie Duke. Her book, How to Decide: Simple Tools for Making Better Choices has been an extremely helpful tool for my husband and me when making family decisions. Naturally, I wanted to hear more about what Annie had to say after implementing her work already!
First things first: If you are able to vote in the U.S. election and have not voted yet, read these articles from Annie and then PLEASE go vote!
"Why We Assume What Went Wrong in the Last Election Will Go Wrong Now"
"Hoping for a lucky break in the pandemic could cost the US economy dearly"
If you have already voted, please consider sharing these articles and encouraging your friends and family to go vote!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Last week I discussed six sayings and one word that could be hurting you rather than helping you. I focused specifically on physical sayings. This week is all about emotions -- mantras that turn out to not be true and could keep you stuck.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Mantras can be great tools for mindfulness, focus, meditation, and more. But there are a few commonly used mantras that can hurt us more than they help. If we subscribe to these sayings we could even be doing harm to our bodies. In this first installment of a three-episode series, I’ll address five mantras that could potentially be hurting you—plus, one word in the English language that is like nails on a chalkboard!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Ross Ruben is a professional entertainer and stuntman who uses his gifts of creativity and curiosity to create memorable events. During our conversation, you’ll hear what a DJ wants you to know when planning and attending an event, how to create memorable experiences, what to think about when taking on challenging feats and more.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Jeff Harry is an international speaker, coach, and positive psychology practitioner who helps organizations and individuals tackle the tough stuff through play. During our playful and empowering conversation, we touched on how to laugh through tough times, handle inner and outer bullies in a playful way, and fun things to do during these unprecedented times.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Dr. Tal Ben-Shahar, best-selling author and leadership expert, is back on the podcast! This time he’s here to discuss how he’s applied his knowledge and resilience skills to moving, parenting, leading, working, and managing (and even leveraging!) his ADHD. We discuss the importance of happiness in these dark and depressing times, including his new Happiness Studies Academy (and how you can be a part of it!).
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
We’re on lap four of four to celebrate 300 episodes of the podcast! Why four laps? Because relationships are what lead to longevity and happiness and there is so little time and so many people to talk to! You’ll hear from four listeners of the podcast who ran the Chicago or NYC marathons in 2015 while raising money for Action for Healthy Kids.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
We’re on lap three of four to celebrate 300 episodes. Why four laps? Because relationships are what lead to longevity and happiness and there is so little time and so many people to talk to. You’ll hear from five listeners, turned clients of the podcast, and how they’ve used The Running Lifestyle Show and The Flourishing Experiment to create even better relationships.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Time flies when you’re having fun! Hear Kate Weymouth, MD, interview me on how and why the podcast started, the big lessons learned, how the podcast has evolved and more. You’ll also get a behind-the-scenes “look” at what it takes to run a podcast.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This celebration episode did not go the way I envisioned celebrating almost 300 episodes of the podcast...but I think it turned out even better! and was even therapeutic! Serena Marie, RD, our go-to real food dietitian from back in the day when the podcast was called The Running Lifestyle Show, joins us this week. You’ll hear what major myth Serena wants to dispel and what I wish I would have known before running three marathons in six weeks!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Kate Weymouth, MD, a board-licensed psychiatrist in Delaware and New York, shares her top four tips of things to keep in mind as we head into shorter days during these unprecedented times. Some of her top suggestions may surprise you and may be easier than you think. We throw in a bonus tip which is sure to help turn that frown (if you have one), upside down.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Barb Klein, a writer, life coach, retreat leader and contributor to MomPower.org is here to talk about tools you can use to feel better, make wiser decisions, and make time for yourself—especially in these uncertain times. I also share some physical tools that could be game-changers when it comes to getting better, more restful sleep.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Majo Molfino, a writer, coach, and podcaster, is here to discuss her book, Break the Good Girl Myth: How to Dismantle Outdated Rules, Unleash Your Power, and Design a More Purposeful Life. Majo uses her Stanford University design degree to share how you can design your own life by uncovering the rules that are holding you back. You’ll hear what the five rules are, exercises you can do to make these rules work for you and how to communicate effectively during tough conversations. No matter how you identify, understanding these rules will help you have better relationships with the women in your life.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Jeannie Stith-Mawhinney, a color guru and voice over actress is here to share how to keep in mind when it comes to your voice, and how knowing what your seasonal colors are can help you organize, shop, and discard. You’ll hear the top two style tips that are sooo wrong in Jeannie’s professional opinion, and the number one “trick” anyone can use to look slimmer.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Tijana Coso, an Emotional Freedom Technique (EFT) practitioner, is here to share how tapping can help rewire your brain. EFT is an evidenced-based tool that helps people reduce stress, diminish anxiety and much more. After discussing what tapping can do, Tijana conducts a tapping session you can follow along with.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Dr. Phil Richmond, a veterinarian, positive psychology practitioner, health coach, and pet owner shares how pets add to our physical and mental vitality. You’ll hear how pets can reduce pain in humans, what dogs make the best therapy dogs, why pets are so beneficial to kids, and all of the happy chemicals you get from being around pets.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Today is part three of our three-part series reflecting on 2020 so far and powering through the rest! This week we’re using looking at our results and emotions so far this year and creating an action plan. You’ll hear how to create a timeline based on choices that work for your life, how to edit your 2020 “Ta Da List,” tactical ways to become the CEEO (Chief Energy and Empowerment Officer) of your life, and how to align your actions with your values and theme for the year.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
After you took a look at the ups and downs of the past six months, you may have been pleasantly surprised that there was a lot more good than you remembered (your brain is filtered for the negative, but you can fight back!). Tap into your feelings and emotions to guide how you want to feel and what you want to create in the next six months.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
It’s halftime! 2020 probably doesn’t look the way you thought it would. Take this opportunity to gain awareness, wisdom and knowledge so that your upcoming actions are realigned with your theme for the year.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
There’s so much uncertainty, shame, and guilt going on around us and it can feel like your mind is racing. In this episode, you’ll hear how you can quiet or talk back to your thoughts and create less stress.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Crystal and Tom O’Keefe share how they’ve become more confident and creative through hosting a podcast together as a married couple. We also discuss how a bike that goes nowhere led to community, resilience, and empowerment for Crystal. You’ll hear how to squeeze in fitness time and how it helps move emotions, especially during challenging times.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
This is sooooo exciting! Research done in 2003 and 2006 showed correlation between people who had a Positive Emotional Style and their immunity—were less likely to be susceptible to the common cold, rhinovirus and flu! Being happy, lively and calm can actually help you physically feel better. Self-care really is healthcare! This week, I share this science and how you can have a happier, more positive emotional style with Serena Marie, RD. Serena and I catch up on what’s been happening for her as an RD in the ICU at a hospital in Brooklyn and how my family has fared here in Wilmington, DE.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Vanessa Kettner is a productivity coach but probably not in the way you think. On this week’s episode, she introduces us to Neural Linguistic Programming (NLP) and how to use it as a map for what you truly want. Vanessa also shares the two books that have been life-changing for her, leading her to sell all of her belongings, travel where she wants to go, and mine for gold mentally.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Danny Singles is a physical therapist, marathon runner, husband, and dad. He shares with us what to keep in mind for our physical health when it comes to being more sedentary due to physical distancing. He discusses how to get back into any sport after time off, introduces us to “airplane exercises” (you can do them even if you're not on an airplane!), what he sees over and over again in his industry, and more.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Angela Wheeler is a coach, author, speaker, and facilitator who teaches people how to thrive and lead by becoming aware of their strengths, creating nourishing boundaries, and cultivating the courage to become their best selves. She is the co-founder of Productive Flourishing. You’ll hear how being diagnosed with a second autoimmune disorder, having a near death experience and a nervous breakdown lead her to helping others lead their best lives.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
We’re in unprecedented times and the world is experiencing grief as a whole. Research shows that a person who has post-traumatic stress disorder can experience post-traumatic growth at the same time. Learn what the differences are and how you can make choices to experience post-traumatic growth. You’ll also hear what post-traumatic ecstasy is and how you might experience it.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Good news! Hope is something you can build and research shows that if you do, you’ll have higher self-esteem, have more positive emotions and have a greater sense of control. COVID-19 and control don’t seem to go together, but there is always something you can do to strengthen your hope muscle. On this episode, you’ll hear how to look at your goals, pathways, and agency, and include hope to make what you’re working toward more likely happen.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Myra Goodman, an inventor and author is the co-author of Quest for Eternal Sunshine, a Holocaust Survivor’s Journey from Darkness to Light, shares her father’s journey from Nazi concentration camp survivor to wildly successful inventor. Myra discusses her father’s unrelenting depression to how he found inner peace, how she took her father’s writing and researched more of his stories, and how writing was a doorway to joy for her father.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Greg Hiebert is highly sought after leadership coach and educator who has taken a beautiful presentation and put it into a book. We discuss how three traumatic events early his life lead him to be an overachiever to prove that he is good enough. Greg shares his 6 P’s for Profound Living and how that impacts your thoughts, actions, and choices.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Serena Marie, RD, is back on the podcast to share what she is experiencing as a registered dietician in the Intensive Care Unit at a hospital in NYC. She shares the necessity of social distancing, what foods to focus on right now, and the importance of exercise. I share how exercising is a way to sharpen the brain, increase creativity, and create calm.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Do you ever feel guilty about feeling disappointed? You think you “shouldn’t” feel bad because even though you’re upset, you know someone else has it a lot worse? It’s OK! Hear how you can use self-compassion as a foundation to asking yourself life-changing questions, to accepting reality and moving on to what you can do about it.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
There’s a lot of troubling news going on and it's easy to get swept up in fear. However, being a worrier instead of a warrior can make things much worse! Hear how you can tap into your six senses when times are tough and there is a lot of uncertainty.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Katherine Wintsch is the founder and CEO of The Mom Complex, where she works alongside Fortune 500 companies to help develop better products and services for mothers. While we discuss the demands of motherhood on this episode, anyone who tends to take on too much or overextend themselves can benefit from the wisdom Katherine shares. You’ll hear why saying “no” to others really means saying “yes” to yourself, how you can correct the negative voice in your head, and how to feel worthy of your own achievements! You’ll walk away knowing how to set intentions and expectations that reflect your goals, not your fears.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
John Zeratsky, also known as JZ, holds a bachelor’s degree in psychology and is a registered yoga teacher, Reiki practitioner, and meditation teacher. We discuss how he went from growing up in a small Wisconsin town to helping 200 companies focus on their biggest game-changing ideas to sailing around the Caribbean and Central America to helping lead a movement of people living intentional professional and personal lives. You’ll hear how to set a highlight for the day, how to fuel yourself mentally and physically, how to avoid distractions, how to really connect with people and how to write a book if that’s something you’ve always wanted to do. You’ll walk away knowing how to make habits to create a life you want to live for yourself.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Carla Aspesberger, in addition to holding a bachelor’s degree in psychology, is a registered yoga teacher, Reiki practitioner, meditation teacher. With all her experience and certification, Carla truly dances between the eastern and western modalities of healing. This episode will explore why you may feel “off” during certain times of the year, the cycle of the moon, why different yoga poses promote different feelings, how you can sense someone’s energy, the scientific reason for “sleeping on it,” and more!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Brandon Eck, D.O., a fellowship-trained sports medicine physician and Division 1 runner, shares what a Doctor of Osteopathy is and when you might want to go see one. Dr. Eck tells us how osteopaths work with physical therapists when treating a patient, how to recover after exercising, how to set up a spinner bike for success, and more. You’ll also hear Dr. Eck’s recommendation when it comes to running (pun intended) your own flourishing experiments.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Jaime Weisberg, also known as JJ, calls herself a “human potentialist” who uses science, heart and passion to help others be their best. You’ll hear how decades-old goals were able to happen when JJ changed some very unhealthy habits and also kept faith in her dreams. JJ talks about her experience running the New York City Marathon, what all humans have in common, why to “uni-task” and much more.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Kristoffer Carter, also known as KC, calls himself a “Multiple Potential Lite” and he has many passions to prove it. On this EXTREMELY wide-ranging conversation, KC shares many tools to help us prime for a great day, from binaural beats to mediation to EFT (Emotional Freedom Tapping Technique) to music. KC and Kari discuss how to discover your essence and how to use it when setting up themes for your year (rather than goals), working through grief, showing up as your true self, and much, much more.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
“Mindfulness Mama Mentor” Hunter Clarke-Fields is here to discuss how to apply mindfulness to your life and how to be a mindful parent. You’ll find out ways to respond that don’t involve screaming and learn how to potentially end generational patterns. Hunter and Kari reflect on moments they weren’t their best parenting selves as well as how mindfulness has guided them as parents.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Clinical dietitian Serena Marie, RD is back to discuss how nutrition has evolved since we first started podcasting in 2014. We discuss what science says about gluten-free diets for people with Hashimoto’s and heart disease. Serena tells what active people are not consuming enough of—and how to get more of it into our diets. We both share our themes for the year and how they affect many parts of our lives.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Learn how to create an experience list that lights up and fuels your 2020! This is the third installment of a three-part series dedicated to helping you create an intentional new year. You’ll hear how to select your experiences based on the theme you set for your year during last week’s episode.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
The new year is all about goals, right? Not necessarily! At the end of the day, we’re after the feeling—why wait until we reach the goal? We may not even feel that way if we reach the goal anyway! Find out why and how to set a theme for the year.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
It’s time to celebrate and honor all of what you accomplished and learned in 2019 and throughout the decade! Listen in and ask yourself questions to get in touch with where you’ve been and where you want to go. This will help you when setting up your goals and intentions for 2020 and the next decade!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Paul Meyer, an on-air coaching guest, is back to share how his first semester back in college (at age 50!) went. During this wide-ranging conversation, we discuss how a tragic death was a catalyst for Paul’s career and running inspiration. Paul shares how the Blue Mile, a military-based charity, has impacted not only his running but his life. I share an update on Run to Honor, another running-based military charity and its initiative with incoming freshmen cadets. Heads up: this is an episode with tears.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Brandon Fong, author, digital nomad and marketing specialist discusses how you can free up your time to be mindful, do what you want to do, and follow your curiosity. You’ll learn what apps and settings on your smartphone you can change to optimize your time, how to travel inexpensively and mindfully, and gain insight into his experience with Spartan Races. Brandon even shares how he landed a “dream” job right out of college. You’ll also hear about my current flourishing experiment: Not eating in front of the TV at night!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
It’s so easy to get caught up in the logistics of an event and not even ask yourself why you’re having the event. On this week’s episode, learn how to plan an unforgettable experience that will create positive emotions for years to come. You’ll even hear how reminiscing about a good event experience can help enhance positivity, decrease anxiety, and reduce stress. I’ll share my experiences creating unforgettable Thanksgiving, 50th Wedding Anniversary, and Book Launch Party events.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Happy Thanksgiving! Thank YOU for sharing your time with me by listening to this podcast and learning alongside me how to live a flourishing life. This week, hear the science behind how gratitude can help you reduce stress, lower blood pressure, get better sleep, and have more vitality — to name just a few of the many benefits! I’ll also share my picks for products to give and receive this holiday season, focusing on gifts that can help you and your loved ones thrive.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
With the holidays are right around the corner, anxiety levels are at an all-time high. Find out how you can discover your strengths, when and how to use them, and the positive benefits you can reap by deliberately putting strength into action.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
So much goes into deciding to go to a conference, packing, attending, traveling, and recovery. Yes, recovery! I’ll share tips on how to decide which conference is right for you and how to make the most out of your time, money, and energy.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
‘Tis the season for potential overwhelm. On this episode, you’ll learn how to structure your holidays to prioritize feeling first—after all, it’s supposed to be the most wonderful time of the year! I hope you’ll finish the episode feeling more empowered over your holiday schedule.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Shannon Kaiser, a bestselling author, international life coach and speaker and retreat leader is here to talk about her fifth book, “Joy Seeker: How To Go from Idea to Done.” We discuss how not to overtrain your body after participating in endurance events, why crossing the finish line might not give you the feeling you thought it would, and how to take on a big goal even if you have some roadblocks. I also share an update about how saying positive self-affirmations are making a difference in my life.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Cara Bradley, mental strength coach, speaker, podcaster, and yoga teacher is here to discuss her book, “On The Verge: Wake Up, Show Up, and Shine.” This week’s episode is wide-ranging, from a discussion on our thoughts’ physical manifestation in our bodies to mental strength coaching to a few popular yoga poses (don’t worry, you don’t need a visual to follow along!).
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Listen in to find out what scientific research says about self-affirmations: Do they work? Who do they tend to work for? Who might not benefit from self-affirmations? You’ll also learn how to write effective affirmations and the ideal frequency with which you might consider saying them.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Qualitative research shows that one way to increase well being is to savor more often. In this episode, you’ll learn when to savor and how to do it. You’ll also hear how my gratitude letter visit went, hiccups and all!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Research shows that one of the fastest ways to feel better is to focus on gratitude, maybe through a gratitude journal or gratitude jar. How about writing a letter of gratitude to someone who has helped you...then read it to them in person? In this episode, you’ll hear how to write the letter and take action toward a better mood.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Paul Meyer, an ultra runner, husband, father, Federal Aviation Investigator, and student recently received coaching on how he can align his running goals with his values and priorities. I check in with him a month later to see how those goals are coming along. Later in the episode, I share how I’ve been “time blocking” in effort to do my best work.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Charlie Gilkey, a thought leader on doing meaningful work, former Joint Force Military Logistics Coordinator, coach, and teacher is here to discuss his third book, “Start Finishing: How To Go from Idea to Done.” We discuss getting “unstuck,” why most people get more work done when working alongside someone else, imposter syndrome, and selecting your success pack. Later in the episode, I share a foot experiment I’ve done inspired by last week’s episode.
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Welcome to the FIRST episode of The Flourishing Experiment podcast! This week we’re keeping in line with what adds to longevity: how you take care of your body. Our guests, human potential coaches Johnny and Sara Gillespie, share the importance of focusing on your feet, surprising cardio recommendations and some notes on heart rate training. Later on, I share an experiment that worked out really well on a recent trip to Barcelona and Paris!
Please go HERE for this episode’s show notes.
Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!
Deena Kastor is back—and what would a momentous, episode be without our friend and go-to real food dietitian, Serena Marie RD? You'll hear from Deena on perimenopause and menopause, the ups and downs of writing a book, and her personal favorite reads. You’ll also hear from Serena as she talks Keto and Intermittent Fasting. We’ll also discuss updates and the podcast’s future in the long run!
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please tweet me your biggest takeaways at @KariGormley!
Kari shares an update of how the podcast is hitting pause for now, but will be running again in the near future.
Special events are taking place!
Come to the 5 Ways to Maintain a Positive Mindset Workshop on Friday, April 5 at Empowered Yoga, Wilmington, DE.
On Saturday, April 6, Kari will be interviewing Deena Kastor at her booth at the Cherry Blossom Festival Expo.
And finally on Saturday, May 18th, Kari will be an emcee and facilitator at the Authentic Parenting Conference in Rutgers, NJ. Get your tickets now!!!!
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please your biggest takeaways at @KariGormley!
Emily Felt, a certified applied positive psychology coach joins Kari to discuss the power of gratitude and why she never expected to run again. You’ll hear Emily’s experience of having a hip replacement at 36, having a child with Prader Willi, and a gratitude practice change. Emily discusses her gradual entry back into running.
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please tweet me your biggest takeaways at @KariGormley!
Steve Sisson, a running coach and professional runner, and Kari discuss how mindset and burnout affect a runner. The two of them discuss how using a running coach and/or flourishing coach can get an athlete to their goals faster. Serena Marie, RD, explains oral sensing and why to rinse and spit out carbohydrate drinks, such as Gatorade, to achieve faster times.
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please tweet me your biggest takeaways at @KariGormley!
Kari discusses how creating a self-care vision board can help you feel better (and there’s science backing this up). You’ll hear how to find images and words that line up with how you want to feel emotionally, physically, and mentally. This is an invitation to create a vision of how you want to feel, through pictures and words. The Runner of the Week is the running coach discussed on last week’s podcast, Steve Sisson. Steve has run in the world championships and many collegiate races.
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please tweet me your biggest takeaways at @KariGormley!
Jeff Webb, the go-to former Navy SEAL for the podcast, is back for the third time--this time to discuss how having a flourishing coach (yours truly!) as well as a running coach (and we’ll hear from that person next week) has helped him reach and exceed his goals. Serena Marie, RD, explains why omega-3s are so important to consume, the best sources of omega-3s, and why certain types of oils need to go.
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please tweet me your biggest takeaways at @KariGormley!
Kari discusses how creating a bucket list can give more meaning to your life and create more positive emotions. You’ll understand how to go about making a list and how to make it a reality. Runner/Athlete of the Week Ken Kopidlansky (also known as Kari’s dad) explains one of the fastest growing sports for seniors and children in the U.S., why it’s so beneficial not only to your body but also to your brain, and how he bounced back from internal bleeding to being his healthy, retired self.
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please tweet me your biggest takeaways at @KariGormley!
Foti Panagakos--Dentist, Marathoner, and Runner of the Week from last week--is back to talk about pain management, how nutrition affects your teeth, and how to get yourself to floss if flossing isn’t your thing. Serena Marie, RD, shares a frequent question: how to fuel before running.
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please tweet me your biggest takeaways at @KariGormley!
Kari shares the science behind how too much time spent making decisions can lead to anxiety, regret, and other negative states and discusses a plan of how to make decisions that fuel happiness and relationships. Runner of the Week Foti Panagakos, a return guest and teammate of The Running Lifestyle Show’s Action for Healthy Kids 2015 Chicago Marathon Team, shares how his quest for 50 marathons in 50 states is coming along and the changes to his running routine now that he has moved from New Jersey to West Virginia.
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please tweet me your biggest takeaways at @KariGormley!
Agapi Stassinopoulos, author of Wake Up to the Joy of You: 52 Meditations and Practices for a Calmer, Happier Life (The Running Lifestyle Book of the Month for December 2018), shares how to get your running mojo back, how to be happy when so many people around you are struggling, and where and how to find your inner joy. Serena Marie, RD, shares the most exciting breakthroughs of 2018 when it comes to nutrition.
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please tweet me your biggest takeaways at @KariGormley!
Kari discusses how you can go from a downward spiral to an upward spiral through the creation of a Positive Portfolio. A Positive Portfolio is a tool to use when it seems like everything is going wrong.
Runner of the Week Lori Richmond--prone to injury her entire running career--shares what got her to the NYC Marathon starting line injury-free, how the running community has given her so much, and how she’s combined her career with running.
Please go HERE for this episode’s show notes.
Find the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team. Please tweet me your biggest takeaways at @KariGormley!
Serena Marie, RD, joins Kari to discuss how to set goals based on how you meet expectations. The ladies discuss how to reframe the word busy and how to set boundaries that make sense for your needs.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Science shows that to keep on keeping on, turn to the Self-Determination Theory researched by Edward L. Deci and Richard M. Ryan in 1985 and 2000, to find out how to keep your motivation going. Kari explains the three parts of the theory, which discuss increasing the odds of obtaining a goal. Runner of the Week, Julie Marienau from Episode 200, shares her experience at the Rehoboth Seashore Half Marathon and how this Floridian surprised herself in the cold. Never say never!
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Neil Pasricha—best-selling author, speaker, podcaster, and entrepreneur—shares how he made it through several tough situations—like his wife asking for a divorce and his best friend taking his own life—all within a short amount of time. You also hear what has surprised him as a podcaster, what he recommends for aspiring authors, and what his fitness regime looks like. Serena Marie, RD, discusses how to sweeten your holiday treats healthfully, and both ladies share how they use social media in a way that aligns with the lifestyles they want to lead.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Science shows that quantity, not quality, really matters when it comes to feeling positive emotions. Therefore, take fifteen minutes a day (or more) to do something that feels good to you. This will help you be more creative, kinder, and plain old more fun to be around. For extra credit, throw in some novelty to your daily vacations, and you’ll get even more of the feel-good chemical called dopamine. The Runner of the Week is Rebecca Clarke, who returns to the podcast to share what her running routine looks like while working full-time plus having a 13-year-old, 11-year-old, and 4-year-old triplets!
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Zeev Ben-Shachar—a speaker, student of psychology, and former college squash player—shares how to use primers and thought-provoking questions to achieve your goals. Kari and Zeev also discuss what a running routine looks like for a squash player, culture shock, the five senses and Thanksgiving, and how being in a state of awe makes the mundane meaningful. Serena Marie, RD, discusses how to stay in control of your holiday happiness.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Science shows that people who practice gratitude are happier, healthier, have fewer aches and pains, and have better relationships. Kari discusses the science behind gratitude, along with simple ways to create and maintain a gratitude practice. The Runner of the Week is Cara Bradley, who is a flow expert, marathoner, yoga teacher, and Balanced Athlete® instructor. Cara shares how she was told she would never run again, how her doctor changed his mind, and what her running routine currently looks like so she can keep on running.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Jason Prall, a Longevity and Optimal Health Practitioner and producer of The Human Longevity Project shares a ton of information about how to feel better, including the importance of chronotypes, how you hold emotions in your body, understanding what you really want, how artificial light can affect you, and what centenarians do in Blue Zones. Serena Marie, RD, discusses binge eating and how sugar, fat, and salt affect brain chemistry.
Please go HERE for this episode’s show notes.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please tweet me your biggest takeaways at @KariGormley!
Want a quick and easy way to get your brain from feeling something to actually doing it and taking action? Kari discusses Mel Robbins’ book, The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage, how the rule works, the research behind it, and Kari’s experience with it. The Runner of the Week is Sarah Baker Andrus, who ran her last half marathon six years ago. She shares how and why she has pulled back from distance running and what her running routine looks like now.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Cheryl Rice—a speaker, writer, and catalyst—created a movement that spreads connection and kindness. The You Matter Marathon™ takes place in November and is an opportunity to share magic and create an ever richer life. Serena Marie, RD, discusses how and why to try a food eight to ten times before giving up on it.
Please go HERE for this episode’s show notes.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please tweet me your biggest takeaways at @KariGormley!
Got injuries? This episode might help you turn that frown upside down! Figure out another way of looking at your situation with Kari, as she talks about reframing exercises. She also discusses how to use your time away from not running your race due to an injury for self-care and finding another “tribe”. The “unofficial mayor” of the TCS New York City Marathon, Runar Gundersen, is back to share how he has been feeling and what his training looks like before he runs his fortieth TCS New York City Marathon.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Nancy Watt, an improv leader, communications professional, and fellow runner discusses with Kari how the power of community, laughter, and hard acts (like running) can lead to struggling well. The conversation and topics jump around and include feeling so empty and so full, experiencing running the TCS New York City Marathon, using improv to communicate, exploring ways of looking at people who you don’t necessarily agree with, and talking about doing something that takes you to the edge. Serena Marie, RD, discusses the satisfaction of clearing space and mindfulness.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Sometimes we go a little “batty” when we’re tapering for an athletic event, and it’s hard to calm those racing thoughts. Kari discusses strategies that you can use to put yourself in the driver's seat to calm yourself down. Greg Leitch, a running coach from Down Under shares how running helped him get his life back, help others, and share how he recommends handling tapering tantrums.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Lisa Kohn, an executive coach, author, and trainer shares her memoir, To the Moon and Back: A Childhood Under the Influence. Lisa shares what a cult is, how she abused herself by becoming suicidal, anorexic, and having a “mild addiction to cocaine” (Lisa’s words), to finally learning how to practice self-compassion. Kari and Lisa discuss how her experience impacts how she chooses to run and how running runs or does not run her life. Serena Marie, RD, discusses what three oils to cook with and which to avoid.
Update: The next online Flourishing Skills group will start on Thursday, October 4, 2018. If you’re feeling stressed out and are looking for some tools to live a life of flourishing and well-being, then this group is an opportunity to learn skills and put them into practice straight away. If you’ve been trying to reach a goal for the longest time, science shows that having a coach is an effective and empowering way to meet your goal. Coaching prices go up effective October 1, 2018. Email Kari@therunninglifestyle.com to learn more.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
One of the fastest ways to bring about positive emotions and happiness is to think about the happiest day of your life. In fact, research shows that it can decrease depressive symptoms. Kari shares how to go about reliving your happiest day to maximize your positive emotions. Runner of the Week and return guest, Kristen Truempy, goes for a walk with Kari and shares what her running routine currently looks like, the funny thing she would do if it meant helping people live happier lives, and how someone else interpreted what Kristen said she’d do to help people.
Update: The next online Flourishing Skills group will start on Thursday, October 4, 2018. If you’re feeling stressed out and are looking for some tools to live a life of flourishing and well-being, then this group is an opportunity to learn skills and put them into practice straight away. If you’ve been trying to reach a goal for the longest time, science shows that having a coach is an effective and empowering way to meet your goal. Coaching prices are going up effective October 1, 2018. Email Kari@therunninglifestyle.com to learn more.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Sara Gillespie, a trainer with a Bachelor of Science in kinesiology from the University of Maryland returns to the podcast! This time, she discusses important exercises that anyone can do to be able to move later in life. Kari and Sara talk about C7 humps, how to align yourself for better posture, how to warm up before a run, how Sara took care of herself after both of her sons were in a major accident, why to breathe through your mouth instead of your nose, how to prevent bunions, and much more. Serena Marie, RD, discusses how to determine how many carbs you should eat per day.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
‘Tis the season for goal setting. It’s been said that September is the second January. If you’re hitting the reset button on your goals, then you’ll want to hear how to set goals that align with your values. Kari discusses how the answer to the Diagnostic Statistical Manual (DSM), the Values in Action Questionnaire, can help you set smart goals that give you energy and meaning at the same time. Runner of the Week, Rene’ Kougel, who has asthma, shares how running a 5K was a shock to her and what carried her through running her first marathon.
Update: The next online Flourishing Skills group will start on Thursday, October 2, 2018. This is an opportunity to learn stress-reducing skills in an intimate setting. If you’ve been trying to reach a goal for the longest time, science shows that having a coach is an effective and empowering way to meet your goal. Coaching prices are going up effective October 1, 2018. Email Kari@therunninglifestyle.com to learn more.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Tal Ben-Shahar, PhD, one of the most widely known lecturers on happiness and whole living shares what he tells his students over and over again, why he went searching for something different after winning Israel's squash championship, why happiness provides a competitive advantage for multinational companies, and what surprised him about the positive psychology movement. Serena Marie, RD, shares her research about hydrolyzed and unhydrolyzed collagen protein.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
It makes sense that traditional, textbook psychology uses inventories, questionnaires, scales, and statistics to diagnosis people with mental disorders, right? But can you measure flourishing in some way? The answer is a resounding yes! Kari shares the eight-question Flourishing Scale, which Ed Diener and Robert Biswas-Diener created, and what actions you can take to lead a happier, more flourishing lifestyle. Runner of the Week, Tracy Slayton, shares how she bounced back stronger after breaking both ankles—yes, you read that right!—five days before she would have run a well-trained-for 100K and how she recovered through focusing on her mental health.
Don’t Miss This! The next Flourishing Skills groups will start in September, which is right around the corner whether you like it or not. Take some “you time” after the kids go back to school by not missing out on this opportunity to learn skills to create a flourishing life by working in a small group of like-minded individuals. Email kari@therunninglifestyle.com to learn more.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Karla Starr, an investigative reporter of peer-reviewed research, shares her extensive research about luck and how you can indeed learn to be lucky. You’ll hear the negative side of what some research shows and then get the positive news on how to overcome bias. Discover new insights into power poses, certain mindsets, what you can and can’t control, and why not to be tied emotionally to an outcome. Serena Marie, RD, shares research about ketogenic diets and her clients’ experiences with them.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
If you feel like life is flying by and you want more out of it, then this is the episode for you!Host Kari Gormley discusses positive psychology interventions, including the science behind them, the how-to basics, when to use them, and why. She also chats about savoring and positive reminiscence. Runner of the Week, JJ Weisberg, shares how she went from being a runner who focused on just getting in her miles to learning how to savor running and her surroundings.
Update: The next Flourishing Skills groups will start in September. This is an opportunity to learn skills to create a flourishing life via working in a small group of like-minded individuals. Email Kari@therunninglifestyle.com to learn more.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Shaun Miller, a strength and conditioning coach and elementary and middle school teacher, discusses how he uses accumobility, lacrosse, and tennis balls to help recover faster. You’ll hear what fascia is and why it’s so important to pay attention to it. He also discusses why you should do a dynamic workout before running. Serena Marie, RD, is “in the house” to share why she has drastically changed her mind about weighing herself every day and what contributes to weighing more.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Why did I do that? Why did I say that? Argh, I am such a (fill in the blank). That person is so much better than me, because they (fill in the blank). This is a “short run” episode where Kari shares the science of how to work with difficult emotions and mindset, forgiveness, mindfulness, and awareness of mind. Flourishing Skills group family member, Tom from the United Kingdom, discusses what his running routine looks like and how he uses the tool of savoring to create a flourishing life.
Update: The next Flourishing Skills groups will start in September. This is an opportunity to learn skills to create a flourishing life via working in a small group of like-minded individuals. Email Kari@therunninglifestyle.com to learn more.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Please tweet me your biggest takeaways at @KariGormley!
Deena Kastor, Olympic medalist, Chicago and London Marathon winner, and record holder in the women’s masters marathon, shares how letting her mind run led her to be a professional runner and one of the most decorated runners in American history.
Deena specifically shares how she overcame challenges, including what one may call “bullying” by one of her running groups, the challenges she overcame when living in Finland, how to set new goals where you know your fastest days are over, and more.
Serena Marie, RD, joins Kari to celebrate four years of The Running Lifestyle Show, how she won the lottery, and one of the best moments of her life. Serena also shares the nutritional value of algae and how to eat it.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Louis Alloro, Masters of Applied Positive Psychology (MAPP), and Kari talk about relationships and how to engage people in an effort to share the best way to longevity. In addition, they discuss what people who live engaged lives do. Serena Marie, RD, answers a listener’s questions about insulin sensitivity and how it relates to intense, long-distance training.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Serena Marie, RD, and Kari dive deep into the research about foods’ effects on moods—specifically depression and anxiety. Serena is fascinated by what she found, and she is even more passionate about what she already knew due to her recent discoveries. The ladies also discuss the many downfalls of alcohol and how it particularly works against people who have depression and/or anxiety.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Denny Krahe, certified athletic trainer and conditioning and strength coach, discusses his book, Be Ready on Race Day: How to Create a Custom Training Plan for Your Next Marathon or Half Marathon, the latest science about running, and how his experiments with heart-rate variability and heart-rate training have impacted his speed. Serena Marie, RD, and Kari discuss how to research flights for your dream races, the importance of savoring your food, and what foods to eat to help heal a concussion.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Are you on the go, go, go and it feels like there is clutter internally and externally? Hear Kari share the science of how to attend to feelings that don’t feel good and how to move forward.
Kari’s beta Flourishing Skills groups will commence on June 4 and 7, 2018. Secure you spot by May 30, and learn how to slow down the bus and enjoy the present moment. Email Kari@therunninglifestyle.com to learn more.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Laura Vanderkam, best-selling author and time-management expert, returns to the show to discuss research on how to enjoy your time “off the clock” and how to even find time to do so. She also shares her experience with setting a running goal, her running streak, and how she has significantly increased the books that she has read. This conversation took place on a walk in the wintertime. Serena Marie, RD, and Kari discuss the role that probiotics play in the gut and what to do if you simply don’t like or can’t eat foods that are rich in probiotics. Kari shares why doing something novel or something you did as a kid can bring joy during the Mind Fuel for Your Fuel Belt segment.
Want to make this is a summer to remember? Kick it off with a six-week group to scientifically increase your well-being, happiness, and flourishing. The beta Flourishing Skills groups will give you the tools to learn and practice skills together with a small, curated group. Time’s ticking away to sign up for groups on either Monday, June 4, 2018 in the evening or Thursday, June 7, 2018 during the day.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Around and around we go—negative thoughts can spiral us down, down, down. There is, however, a simple way to stop negative thoughts. By using Martin Seligman’s (PhD) influential work in positive psychology, you can think about three good things to stop the negativity loop.
Update: The beta version of Kari’s Flourishing Skills groups will commence on June 4 and 7, 2018. This is an opportunity to learn skills to create a flourishing life via working in a small group of like-minded individuals. Email Kari@therunninglifestyle.com to learn more.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Carol Dweck, PhD—author of Mindset: The New Psychology of Success—is the go-to authority when it comes to mindset. There is something called a fixed mindset and a growth mindset, and you don’t have either one or the other. On this special Mental Health Monday episode in May, Kari discusses how to know when you could be getting in your own way and how to potentially look at something through a new lense.
Update: The beta version of Kari’s Flourishing Skills groups will commence on June 4 and 7, 2018. This is an opportunity to learn skills to create a flourishing life via working in a small group of like-minded individuals. Email Kari@therunninglifestyle.com to learn more.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Casey Kerrigan, MD, who is internationally recognized for her peer-reviewed published research on running and walking gait and the effects of footwear (in addition to starting the Biomechanics Lab at the University of Virginia), shares why our preconceived notions about shoes are completely wrong—and she has the science to back it up. She discusses what shoes typically don’t have and what two specific assets they need to have.
Dr. Kerrigan also explores why the shoe industry hasn’t embraced the latest technology, what the number one physical disability for the elderly is, and how working your calf muscles will help you run more efficiently and possibly faster.
Serena Marie, RD, and Kari talk about why eating protein is especially important for athletes in heavy training cycles or for perimenopausal or postmenopausal women. They chat about why protein is so key for middle-aged men as well.
Kari shares the science behind dedicating a day to random acts of kindness versus spreading acts out over several days during this episode’s Mind Fuel for Your Fuel Belt segment. She also discusses gratitude letters.
Don’t miss out! Kari’s beta Flourishing Skills and Accountability groups will offer a time to come together with kindred spirits to learn how to apply scientifically proven skills to increase your positivity ratio. Groups begin June 5, 2018, and will run (pun intended) for six weeks. These are intimate groups where you get to learn and apply skills among a safe, welcoming, small group of people.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
In honor of Mental Health Awareness Month, Kari shares her experience with bouts of depression and how being mindful is scientifically proven to help bring people into the here and now. Kari explains the differences between mindfulness and meditation. She also discusses two mindfulness exercises.
Kari’s Flourishing Skills and Accountability groups will offer a time to come together with kindred spirits and learn how to apply scientifically proven skills to increase your positivity ratio. Groups begin June 5, 2018, and will run (pun intended) for six weeks. These are intimate groups where you get to learn and apply skills among a safe, welcoming, small group of people.
To learn more, please email Kari@TheRunningLifestyle.com.
Find out the 11 Strategies to Live a Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.
Please go HERE for this episode’s show notes.
Louisa Jewell, Master of Applied Positive Psychology (MAPP), joins Kari to “heartstorm” how to be present in your one precious life, take control of rumination, and get clear on your beliefs. Louisa discusses her experience with depression, how a growth mindset can fuel your life, how self-compassion can help you through a difficult time, and how to choose what media to consume to keep a positive mindset. She is especially vulnerable when she shares her divorce experience and how she was self-compassionate during that time. Serena Marie, RD, and Kari talk about hydration during and after running. Kari starts a new segment called Fuel for Your Mind Belt, and she discusses one simple strategy to raise your positivity ratio.
The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Strongworks owner/trainer Owen Drolet and ultra runner Brent Robertson share how slow-moving weight training has revolutionized their lives. These inspirational gentlemen discuss such topics as having a distraction-free environment, being extremely present to cuing (what the trainer is saying), having a mindset to master yourself rather than the weights, understanding what a grossly inefficient way to train may be, explaining why not to chase reps, exploring the ability to trigger muscle groups, and taking on a mindset of “you versus you”. Serena Marie, RD, and Kari discuss how to reintroduce foods after following an elimination or reset diet. The ladies also give updates on their running journeys.
The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Best-selling author, David J. Pollay, shares with Kari how to stop garbage from taking over your life. David is on a mission to help spread kindness around the world and to focus on a cycle of gratitude rather than a cycle of garbage. You’ll hear how to handle fear, how to talk with others when the stakes are high, and how a small act of kindness can bring so much joy to others. Serena Marie, RD, and Kari discuss negative reviews and the latest research on cancer and asparagus. Serena also shares some insight into one ultra runners’ weight gain and why he should consult his physician to have his cortisol levels checked for adrenal fatigue.
The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Founder of the Front Row Foundation, Jon Vroman, shares how an ultramarathon was the catalyst for becoming a runner and creating a non-profit organization. John and host Kari Gormley cover topics that include figuring out what to do while you’re going through a challenging time, living a big life, finding meaning and purpose in your life, parenting, hosting family board meetings, living a transformative moment, and having the right mindset. Serena Marie, RD, and Kari discuss eating while on vacation, avoiding being triggered by sugar, eating riced vegetables, using the Instant Pot, and making your own kombucha. The ladies share what’s currently going on in their running lives.
The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Kari and Serena Marie, RD, dive into how they use social media to learn how to cook, Kari’s experience on the Whole30® Reset, Serena’s Shake Yo’ Sugar Habit program, how Serena is the Poo Poo Po Po, the importance of B12, K2, and more.
The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Suzie Pileggi Pawelski, (Master’s in Applied Positive Psychology) MAPP, and James Pawelski, PhD, authors Happy Together: Using the Science of Positive Psychology to Build Love that Lasts,share how to be Aristotelian lovers, how to focus on strengthening your relationships like you would build your muscles, and how to increase your mileage and speed. The “First Couple of Positive Psychology” explain how to compliment someone, what the science and history behind positive psychology is, why other people matter, the research around longevity, and how to use your strengths to bring more energy and flourishing experiences into your life. Serena Marie, RD, and Kari share what’s “good in their ‘hoods” and how to use food as a way to enhance and savor relationships.
The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to find out how you may qualify for a better life insurance rate by being a runner through Health IQ.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Click HERE to receive special gifts and to be part of Team TRLS.
Please go HERE for this episode’s show notes.
Kari interviews key members of Team TRLS (The Running Lifestyle Show) about what their goals are for the new year and how they plan on meeting them. Meaghan Nana-Sinkam shares how she accidentally ran a marathon and why she’s going to run an ultra. Becky Clayton shares her mileage and PR goals. Serena Marie, RD, is bringing Speedy Serena back, and Kari shares how to apply strategies from positive psychology to create meaningful goals and how to meet them.
The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at
Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team TRLS.
Click HERE to find out how you may qualify for a better life insurance rate by being a runner through Health IQ.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Everyday runners Jeff Strasser, Julie Marienau, and Meaghan Nana-Sinkam join Kari and Serena to share their running stories and how TRLS has helped their running habits. Hear how Jeff explains why he was encouraged to take on a distance that he didn’t think was possible and how it affected his son’s running journey. Julie shares why she is going for a personal worst during her next four races, and Meaghan shares some behind-the-scenes looks at being The Running Lifestyle Show’s (TRLS) unofficial producer. Serena and Kari specifically discuss how their running lives have evolved in three and a half years, they share which TRLS episodes are extra meaningful to them, and they reveal who one of their favorite podcasters is.
The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Click HERE to find out how you may qualify for a better life insurance rate by being a runner through Health IQ.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Courtney Carver, a blogger who specializes in simplicity and minimalism (who has been featured in O, The Oprah Magazine and Real Simple to name a few), explains how a Multiple Sclerosis (MS) diagnosis helped spur a major lifestyle shift. Courtney shares with Kari and guest co-host Alice Jovy—one of Kari’s coaching clients—her journey through the years of changing careers and letting go of many things that have led to so much more. Kari and Alice discuss their top takeaways, including how to take a calm approach to life. Serena Marie, RD, joins Kari to discuss how they love teaching others and how to simplify what to eat to get the most nutritional bang for your buck.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Jeff Webb, our go-to former Navy SEAL, Episode 158 featured guest, and one of Kari’s coaching clients, returns to discuss how he mixed up his marathon training this year, whether or not he got another BQ, his experience running one of his dream marathons, and to chat about an update on his co-founded nonprofit called Run To Honor. Serena Marie, RD, and Kari discuss how to clarify your eating habits, feel your feelings rather than feed your feelings, why using a primer could really help, why accountability may help you achieve your goals, and how using an Instant Pot can help you make tasty meals in less time.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Longtime TRLS friends Foti Panagakos (Upholder) and Tracy Slayton (Obliger) join Serena Marie, RD, (Rebel) and host Kari (Questioner) to share how their Tendencies impact their running schedules, interactions with romantic partners, vacation plans, and careers. This episode is a continuation of Episode 120 and coincides with Gretchen Rubin’s latest book, The Four Tendencies: The Indispensable Personality Profiles That Reveal How to Make Your Life Better (and Other People's Lives Better, Too), which is a follow-up to Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life. Serena and Kari discuss how knowing themselves and understanding others impacted their Thanksgivings. The ladies also discuss yummy snacks to have on hand during the holidays.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Running with Complex Regional Pain Syndrome
Sid Efromovich, who has a Masters in Applied Positive Psychology (MAPP), discusses how he discovered his Complex Regional Pain Syndrome (CPS), how unbelievably lucky he has been, why his orthopedist never thought he would walk again, and what he had to do to be able to run. Sid shares some of his favorite places to run and his experiences running the Chicago Marathon and the New York City Marathon. Sid and Kari also discuss how to know when to stop running and how to create a mindshift when it comes to the feeling that you can run longer, but when you decide not to do so.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Performance psychology expert, Dr. Simon Marshall, and three-time World Champion triathlete and coach, Lesley Paterson, continue talking with host Kari Gormley (from Episode 194) to answer a few questions about their audiobook, what to do after a big race, an exciting book club event, and more. Kari shares her post-race depression experience and tools she uses to help bolster her energy during the dark winter months. Serena Marie, RD, discusses the documentary, “What the Health”, what to order at a steakhouse or chain restaurant, and quick sources of quality protein.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Performance psychology expert, Simon Marshall, and three-time World Champion triathlete and coach, Lesley Paterson, share how men and women view racing differently (in about 80 percent of cases). They also talk about the prevalence of endurance athletes’ eating disorders, the latest research around social media and depression, the ideal mindset to use when approaching a race, and more. Serena Marie, RD, and Kari discuss foods to eat before and during a race.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Serena Marie, RD, and Kari talk about how and why Serena has become a “skobe” mom and why her gut is healthier because of it. The ladies also discuss how knowing your values in action can bring more joy and connection into your life, how having a coach can help you achieve your goals, and how challenging running can be in humidity.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Psychotherapist and runner, Dr. Kimberley Quinlan, discusses what OCD and orthorexia are, and she offers advice for people with these conditions. Kimberley also shares a common feeling (that isn’t a feeling exactly) and why unconditional acceptance is the best way to love yourself. Kari and Kimberley also chat about teenagers and their challenges with social media. Serena Marie, RD and Kari lighten up the mood by listener’s questions which include the best coffee in NYC, waiting in line, the benefits of kombucha and proudest accomplishments.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Josh Spodek—a burpee enthusiast and marathoner—shares what he mentally gets from running, where he loves to run the world, what surprised him about running marathons, and how he started a quest to do 100,000 burpees. He also discusses what comparing yourself to others does to your mindset and what rules he has for himself when it comes to his daily routine. Serena Marie, RD, and Kari chit chat about how color affects your mood, behavior modification, and what to do during the first fifteen minutes after arriving home after a long day at work.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Sara Gillespie—a personal trainer, certified Balanced Athlete coach, yoga instructor, and collegiate swimmer—shares why she’s passionate about kinesiology (the study of body movement mechanics). Through Sara’s deep knowledge and experience, she shares the one exercise that runners need to do before running, how to decide whether or not to run a race, her experience with a thyroid disorder, things to be aware of (especially for women as they age), and how to do a pull-up. Serena Marie, RD, and Kari discuss what their current running routines look like, how vitamin C and zinc help heal burns, and which nutrients can help rheumatoid arthritis sufferers.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Liz Whittebery, member of Team The Running Lifestyle Show and ran the Chicago Marathon for Action for Healthy Kids, shares her training regimen and mindset for running the Badwater Salton Sea 81-miler. Serena Marie, RD, and Kari discuss a recent study showing that a vegetarian diet helps people lose more fat than a carnivorous diet.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Doctor of Acupuncture and Chinese Medicine, acupuncturist, and life coach, Dr. Teri Goetz, updates Kari on her struggles with Sjögren's syndrome and Lyme disease and how an elimination diet has helped her immensely. The ladies also discuss how acupuncture can help people (and runners in particular), what you may not know about eggs, what to do with 3:00 a.m. worries, and how self care is health care. Kari also shares an exercise on how to manage worries. Serena Marie, RD, takes a hiatus this week due to scheduling and technical issues, but she will be back for the next episode!
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Serena Marie, RD, and Kari discuss what intermittent fasting is, why you may want to try it, and the science behind it. Serena discusses what she thought she would never do and what she believes is the best for the long run. Kari shares how she’s been mindlessly eating and comes up with a plan with Serena to overcome it.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Find out the 11 Strategies to Live the Running Lifestyle HERE.
Please go HERE for this episode’s show notes.
Jeff Horowitz—a running, triathlon, cycling coach, and personal trainer—discusses how to be smarter rather than braver when it comes to running and training your body for the long haul. Topics include how to navigate change in your career, know when to say when, use his favorite tool for core strength training, and have a happy life. Serena Marie, RD, shares colossal information to keep in mind when following a keto diet. A listener shares her journey about how donating blood led to a cancer diagnosis. She also shares how she uses running and forgiveness toward her cancer remission.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
The Positive Psychology Podcast host, Kristen Truempy, is back to talk about how thoughts can fuel your mind, why it’s ideal to live a wide life instead of a narrow one, happiness myths, resilience, what volunteering can do for you, and why you might want to invest in positivity. Serena Marie, RD, joins Kari to discuss why green tea could really help runners and how to get in the recommended daily amount using creative tricks.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Jim and Cheryl Brown “run back” to share why they decided to a run another marathon after swearing them off, why running the Walt Disney World Marathon with Team in Training was by far their favorite experience with a charity (this was their fourth time running for charity), and why personal trainer Cheryl’s new favorite fitness class is SPENGA. Serena Marie, RD, joins Kari to answer a listener’s question about why agave nectar might not be a good sugar selection.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Host Kari Gormley talks about The Running Lifestyle Show episodes that have had the biggest impact on how she lives a lifestyle that incorporates the gift of running. She discusses topics such as meditation, nature, exercise, sleep, being with your tribe and mindset. Serena Marie, RD, shares why intermittent fasting seems so popular and why she isn’t a fan.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Steven Kotler, a New York Times best-selling author and co-founder of the Flow Genome Project, shares what flow is, the many different ways people go into it, and some of the latest science that could help people with depression. This is an episode that is not meant for little ears or for anyone who may be triggered by the topic of depression. Serena Marie, RD, and Kari discuss the benefits of circumin, also known as turmeric, and how to incorporate it into your daily diet.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Dr. Michael Breus, a board-certified sleep doctor and psychologist, shares his work on chronotypes. Chronotypes take into account how you’re wired and get away from standard guidelines, such as “you must get eight hours of sleep”. There’s a best time for you to sleep, run, do yoga, have a deep discussion with your partner, and 46 other things based on your chronotype. Serena Marie, RD, and Kari discuss the latest research on resistant starch and how you can sneak it into your diet.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Dr. Ernie Ward, a veterinarian and Ironman who was on Episode 127, joins TRLS again to talk with Kari about exciting products that help runners run with their dogs, how health is wealth, cognitive health, how to prevent disease, what the point of life is, healthy aging, and his plans of living until he’s 115 years old. Serena Marie, RD, gets “feisty” when it comes to intermittent fasting and also cholesterol testing.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Serena Marie, RD, and Kari discuss the best ways to fuel before, during, and after a run, plus the “dos and don’ts” regarding fat, fiber, and carbs. They provide product and real-food suggestions, along with some background information about ketosis.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Nir Eyal is a writer, teacher, and consultant who specializes in the intersection of technology, psychology, and business. He shares how to build a habit, how being an overweight child has affected his life, how to put tech in its place, ways to get in screen time while being on the move, and more. Serena Marie, RD, and Kari discuss what to do when someone ups his or her fiber and has flatulence.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Serena Marie, RD, discusses with Kari what Female Athlete Triad syndrome is, symptoms, and how people overcome it. She also discusses how guys can have a similar syndrome called Relative Energy Deficiency in Sports (RED-S) syndrome, and why it’s so important to match energy expenditure with energy (fuel). Note: We discuss eating disorders, so if you have one or have had one, you may not want to listen in.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Jill Baron, MD, an Integrative Functional Medicine doctor, sits down for a conversation with Kari and discusses taking a Western and Eastern medicine approach to menopause, autoimmune disorders, and living a conscious lifestyle. Serena Marie, RD, talks about using medium-chain triglycerides (MCT) oil and resistant starch to help control blood sugar.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Emiliya Zhivotovskaya, who holds a Master’s degree in applied positive psychology and is the founder of The Flourishing Center (which offers a certificate in applied positive psychology) shares what positive psychology is and how it came to be. Kari and Emiliya discuss how research can be “me”-search, mindfulness, the science of well-being, learned hopefulness, physical pain versus social pain, plus activity “hacks.” Serena Marie, RD, shares why bulletproof coffee is not a balanced meal and information to keep in mind when consuming it.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Serena Marie, RD, joins Kari to discuss ways to evaluate whether or not your running is running your life—and not in a good way. The ladies banter about what’s making them laugh right now, what to do in California traffic, and what could help when you’re feeling anxious.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Susan Nowell, a physical therapist and ultra runner, shares the biggest “crimes” that runners commit and how not to be a culprit too. She specifically talks about intentional running, goal setting, common runner injuries, ways to support an ultra runner during a race, and approaches to racing after a long hiatus. Serena Marie, RD, shares an Australian study in which depressed adults were given a Mediterranean diet versus talk therapy and the exciting results that researchers found.
Please go HERE for this episode’s show notes.
Rain Wang, a physicist, CEO at Skelmet (a sunglasses and helmet company using artificial intelligence [AI]), and runner discusses how technologies such as AI, virtual reality, augmented reality, and 3-D printing make runners’ lives better. Serena Marie, RD, shares three different body types, why protein is very important for runners, and the many benefits of cooking with an Instant Pot.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Also, today’s episode is sponsored by Trinity Medical. Trinity’s mission is to help patients “nurture their bodies, minds, and spirits to help them achieve wellness.” Sugar is definitely something that Trinity does not recommend. You can check out their YouTube channel to learn more about the “Trinity Way” to holistic health.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Lisah Hamilton, running coach and host of The Conscious Runner podcast shares with Kari how her competitive swimming experience led her to become a runner and attack her goals head on. The ladies discuss the benefits of being a conscious runner, the toughest job in the world, and how to keep on running. Runner of the Week, Rain Wang, shares her running experiences in Beijing, Scotland, and Canada and how they led her to compete in the Miss Universe Canada competition and own her own company that helps runners see better. Serena Marie, RD, discusses why runners need to pay attention to both the central nervous system (CNS) and peripheral nervous system (PNS) and how they play a role in weight gain and loss.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Also, today’s episode is sponsored by Trinity Medical. Trinity’s mission is to help patients “nurture their bodies, minds, and spirits to help them achieve wellness.” Sugar is definitely something that Trinity does not recommend. You can check out their YouTube channel to learn more about the “Trinity Way” to holistic health.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Denny Krahe—athletic trainer, running coach, and podcaster—shares his top six new runner recommendations, the best type of running to make you faster (in his opinion), and what creates a recipe for disaster when it comes to first-time marathoners. Serena Marie, RD, discusses how to love your body, see yourself as an athlete, and fuel your body as an athlete.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Today’s episode is sponsored by HealthIQ. Did you know that as a runner, you could qualify for lower life insurance? HealthIQ is a revolutionary company that is dedicated to helping the health-conscious population receive better insurance rates. To find out more, and to try some really fun quizzes (such as Fitness: Clothing for a Super Work Out), run over HERE.
Also, today’s episode is sponsored by Trinity Medical. Trinity’s mission is to help patients “nurture their bodies, minds, and spirits to help them achieve wellness.” Sugar is definitely something that Trinity does not recommend. You can check out their YouTube channel to learn more about the “Trinity Way” to holistic health.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Jonathan Fields is a serial entrepreneur, highly sought-after keynote speaker, author, personal trainer, yoga teacher, dad, husband, podcaster, and “assistant” camp director who runs (along with his world-class team) a mission-driven media and education venture called the Good Life Project. Jonathan and Kari discuss how to live a good life, which happens to be the title of Jonathan’s third book, How to Live a Good Life. They talk about topics such as how small, consistent actions create big changes, how to find your people, vitality, the power of connection, and contribution in the world. Serena Marie, RD, reveals research that promotes juicing and souping as a way to jumpstart weight loss and why she is not a fan of this practice.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Today’s episode is sponsored by HealthIQ. Did you know that as a runner, you could qualify for lower life insurance? HealthIQ is a revolutionary company that is dedicated to helping the health-conscious population receive better insurance rates. To find out more, and to try some really fun quizzes (like Blood Sugar: Ending Your Addiction to Sugar), run over HERE.
Also, today’s episode is sponsored by Trinity Medical. Trinity’s mission is to help patients “nurture their bodies, minds, and spirits to help them achieve wellness.” Sugar is definitely something that Trinity does not recommend. You can check out their YouTube channel to learn more about the “Trinity Way” to holistic health.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Melissa Jones has been to all fifty states, forty countries and counting. She’s a designer, photographer, and runner. Melissa is here to share some of her travelling tips, which include how to blend in (and not look like a tourist!), how to stay safe (particularly for women), and what must-see areas to visit in Oregon, Colorado, Utah, Australia, and Cambodia. As women, we discuss a couple of our encounters and what we’ve learned from them—most importantly that you have to listen to your gut—oh, and that you should check travel warnings. We discuss some of Melissa’s favorite places to run, as well as how to take the perfect picture.
Our Runner of the Week is Jody Geibl, who is part of the Badgerland Striders and the 50 States Marathon Club. Jody shares how to dress in sub-zero-degree-Fahrenheit temperatures (she’s from Wisconsin, so she has some cred!), one of the nicest things that the Des Moines Marathon does for its runners, and what races to check out in Milwaukee. We also gush about our “crush” on Dan Jansen, the Olympic speed skater who broke a world record in the 1994 Olympic 1000-meter race. Side note: Dan’s best distance was the 500-meter race. There’s nothing like the saying, “You don’t know until you toe the line!”
Serena Marie, RD, is here to explain why hemp seeds are such a better choice versus eating chia or flax seeds. Hemp seeds provide omega-3 fatty acids from ALA (alpha-Linolenic acid), similar to chia and flax seeds, meaning it is not a very "useable" form in the human body (bioavailability is around 5%). The advantage of choosing hemp over chia or flax is that it provides two and a half times more protein per serving than chia with 10 grams of protein per three tablespoons.
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Today’s episode is sponsored by HealthIQ. Did you know that as a runner, you could qualify for lower life insurance? HealthIQ is a revolutionary company that is dedicated to helping the health-conscious population receive better insurance rates. To find out more, and to try some really fun quizzes (like the Health IQ Test for Vegetables That Fight the Winter Blues with Greens) run over HERE.
Also, today’s episode is sponsored by Trinity Medical. Trinity’s mission is to help patients “nurture their bodies, minds, and spirits to help them achieve wellness.” You can check out their Youtube channel to learn more about the Trinity Way to holistic health.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Eric Zimmer, host of 2014 award-winning One You Feed podcast, shares his journey from beating addiction to taking a holistic approach to life. He shares what stopped his first marathon training and what role running plays in his life. Kari and Serena Marie, RD, discuss the best foods to eat or avoid if you have had/or are currently experiencing depression (but these recommendations are amazing for everyone!)
2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Today’s episode is sponsored by HealthIQ. Did you know that as a runner you could qualify for lower life insurance? HealthIQ is a revolutionary company dedicated to helping the health-conscious population receive better insurance rates. To find out more, and to try some really fun quizzes, run over HERE.
Also, today’s episode is sponsored by Trinity Medical. Trinity is dedicated to spreading the message of a holistic lifestyle and has created a Youtube channel dedicated to the “Trinity Way to Health and Happiness.”
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Please go HERE for this episode’s show notes.
Kari and Serena Marie, RD, discuss the status and progress of Serena’s broken foot and her top tip for someone who has broken a foot. They discuss why and how to set intentions, what theirs are, and how to use intentions as a way to set goals. Kari and Serena chat about strategies such as finding quotes to guide your actions, looking at your childhood experiences, examining your lifestyle choices, incorporating mantras, and using experiments. Kari shares why she has created her 2017 Flourishing Experiment and what she expects to gain from it.
If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at the Kari@TheRunningLifestyle.com for more information.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Please go HERE for this episode’s show notes.
Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.
Dean Karnazes is back to share his latest journeys to Haiti, Uzbekistan, Kyrgyzstan, and Kazakhstan. Dean’s experiences in these countries are through the lens of a sports ambassador this time, which is an all-new experience for him! He hopes that this is just the beginning of his goal to run a marathon in every country in the world in one year. Dean talks about his latest book, The Road to Sparta: Reliving the Ancient Battle and Epic Run That Inspired the World's Greatest Footrace, debunks a big myth about the marathon distance, shares his experiences running in Wisconsin, explains what could be a challenge in the quest to “run the world,” and what he would recommend for someone wanting to follow their passion and work in the running industry. Serena Marie, RD, discusses why what runners eat is so important because of oxidative stress that they put on their bodies. She also highlights what foods to focus on for fuel.
Also, it’s that time of year when we all make resolutions and goals. One of the best ways to achieve your goal is to be a part of a group. Research shows that many people learn best from each other. Here at The Running Lifestyle Show, we would like to offer you a special Coaching and Accountability Goals group exclusively for listeners only. The group will include four weeks of a weekly online meeting with Kari, plus members will be paired up with accountability partners. The price is $100, and the group is capped at ten participants total. E-mail Kari at Kari@TheRunningLifestyle.com for more information or to sign up!
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Please go HERE for this episode’s show notes.
Click HERE to receive special gifts and to support The Running Lifestyle Show.
Kari and Serena Marie, RD, discuss listeners’ most downloaded 2016 episodes, their favorite episodes, and the surprising results. If you’re new to The Running Lifestyle Show, this is a nice way to hear what the most popular 2016 episodes are and what Kari and Serena took away from each show.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Please go HERE for this episode’s show notes.
Click HERE to find products and services mentioned during The Running Lifestyle Show.
Dean Karnazes has been named one of Time Magazine’s Top 100 Most Influential, and he’s here to share how you can follow your heart and create a career out of your passion. Dean discusses how he went from working a “cush” white-collar job to being a professional athlete. He talks about Girls on the Run—where he has seen the happiest people, some of the interesting people he’s met “on the run,” what a “normal” day is for him, and why he is passionate about Run World. This is a re-run of a discussion that took place in November 2014, but it includes updates on what Dean has been up to, the races that Runner of the Week—Leeann Faust—has run, and one of the favorite topics of The Running Lifestyle Show listeners—fat-adapted eating. Serena Marie, RD, explains what a fat-adapted diet is and how to live on one.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Please go HERE for this episode’s show notes.
Click HERE to receive special gifts and to support The Running Lifestyle Show.
Hunter Clarke-Fields, Mindfulness Mama Mentor, joins Kari for a walk in a Delaware State Park to discuss what mindfulness is, how to practice it, and how to use it with all of your relationships. The ladies discuss how to be present, which is an ideal way to approach every experience, and how to use these skills during the holidays and all through the year. Serena Marie, RD, comes back for a “re-run” to discuss what to look for when selecting chocolate. She also discusses how she defines a fat-adapted diet.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.
Please go HERE for this episode’s show notes.
Serena Marie, RD, and Kari recommend their top strategies for making the holidays a happy, healthful time of year. They also share their favorite runner gift ideas. The ladies stress the benefits of consistent exercise to affect mood and also discuss how to handle excessive holiday food and drinks. Kari shares a number of books that she highly recommends for leading a healthy lifestyle.
Please support our sponsor and fellow runner, Vacation Planner Tom, who can help with all of your travel needs with no additional cost to you.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to recive your Strategies to Live the Running Lifestyle.
Please go HERE for this episode’s show notes.
Kristen Truempy, host of The Positive Psychology Podcast, “runs by” to share what positive psychology is and how it can relate to running. She shares examples of how to use your strengths in everyday life and how to apply them while running. Kristen also recounts her first half marathon experience and the surprising fans that cheered her on. Serena Marie, RD, discusses why bone broth is awesome—especially for runners.
Please support our sponsor and fellow runner, Vacation Planner Tom, who can help with all of your travel needs with no additional cost to you.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to recive your Strategies to Live the Running Lifestyle.
Please go HERE for this episode’s show notes.
Jt Clough, a nine-time Ironman, business coach, and dog trainer shares how to balance fitness and life after over doing it. This is a raw conversation between Jt and Kari about how to recognize when you’re overtraining, how to find a new sport and not compete, and how to realize you don’t need to go “the distance” to move your body. Serena Marie, RD, is back with a re-run conversation that aired in April 2015 to discuss the importance of iron in your diet and where to get the best sources of iron.
Please support our sponsor and fellow runner, Vacation Planner Tom, who can help with all of your travel needs with no additional cost to you.
Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to recive your Strategies to Live the Running Lifestyle.
Please visit HERE for show notes.
Jeff Webb, a former Navy SEAL, goes for a walk with Kari through the streets of Washington, DC, and recounts his time with SEAL training and “Hell Week.” He shares stories of experiences that could have gone terribly wrong but thankfully didn’t and how his training has helped him in everyday life. Jeff also discusses the 2016 Marine Corps Marathon and running for Run to Honor. Serena Marie, RD, and Kari have a “re-run” talk about the importance of eating mindfully and how to practice it.
Please support our sponsor, Vacation Planner Tom, who can help you with all of your travel needs with no additional cost to you.
Please visit the TRLS website for show notes:
http://www.therunninglifestyle.com/158-navy-seal-training-running-mcm-jeff-webb
We’re celebrating the fiftieth anniversary of Kathrine Switzer’s historic run where she pinned on a bib and ran the 1967 Boston Marathon, which was at the time a men’s-only run. This is a special Motivational Monday episode, where you’ll hear how Kathrine fought for women to run marathons, fought to have the women’s marathon distance become an Olympic sport, and created a running series all around the world. Get a behind-the-scenes look at how running can create a ripple effect and empower not only you, but also the people around you.
Please support our sponsor, Vacation Planner Tom, who can help you with all your travel needs with no additional cost to you. Please visit the TRLS website for the show notes.
Full Show Notes and More:
http://www.therunninglifestyle.com/157-kathrine-switzer-and-the-boston-marathon
Hear Kim Stemple’s (of We Finish Together) and Nick D’Agostino’s (an Achilles International runner) experience at the 41st Marine Corps Marathon (MCM). Ken Berger, race announcer of the “Best Marathon for First Timers,” also known as “The People’s Marathon,” shares his perspective as well. Serena Marie, RD, discusses how diet can help combat oxidative stress, and Kari shares her experience running the MCM 10K. Please support our sponsor, Vacation Planner Tom! Tom gives you the service of a travel agent without any additional cost to you.
Full Show Notes and More:
http://www.therunninglifestyle.com/156-marine-corps-marathon-10k-recap
Jamie and Lynn Parks share how Jamie has run over 25,000 miles pushing Lynn in a wheelchair. The Parks share their experiences with training for marathons, running streaks, running with the Olympic torch, and using their strong Christian faith. Vacation Planner Tom Kreider discusses the differences in running at Disney World versus Disneyland, and Serena Marie, RD, discusses a study comparing low-carb diets to low-fat diets.
Full Show Notes and More:
http://www.therunninglifestyle.com/155-running-while-pushing-a-wheelchair
Vinnie Tortorich, trainer to the stars, podcaster, and author of Fitness Confidential shares why runners need to strength train, how lifting weights evolves as you age, what happens if you don’t strength train, the confusion around muscle confusion, and what happens in Hollywood when it comes to fitness and dieting. Runner of the Week, Sarah Ryan, shares her experiences running in Africa and Europe and getting Lyme disease in San Francisco. Serena Marie, RD, discusses coconut oil, polyunsaturated fats, saturated fats, and trans fats.
Full Show Notes and More:
http://www.therunninglifestyle.com/154-strength-training-for-runners-with-vinnie-tortorich
Ruth Carter, the Runner of the Week turned featured guest, talks about being a runner with a heart condition and why she had to take a Did Not Finish (DNF) during two races. Serena Marie, RD, discusses magnesium and why it’s important for running, cramping, and sleeping.
Full Show Notes and More:
http://www.therunninglifestyle.com/153-not-finish-dnf-not-start-dns-ruth-carter
Fibromyalgia and fatigue expert and best-selling author, Jacob Teitelbaum, MD, explains what adrenal fatigue is, how to know if you have it, and how to treat it. The good doctor also shares information on high blood pressure and dry skin cures. Go-to, real-food dietitian Serena Marie, RD, and Kari discuss three grocery store money-saving tips. This week’s Gratitude Jar involves friends and cats! Kari decides that instead of having a human Runner of the Week, the Runners of the Week are cats.
Full Show Notes and More:
http://www.therunninglifestyle.com/152-adrenal-fatigue-with-jacob-teitelbaum-md
Tom Bilyeu, the host of Inside Quest, is back to finish the discussion about using your mind to achieve your goals. Kari and Tom discuss how the ripple effect creates change for so many people, how catalysts can help you get moving and be a gift, who the closest five people are in his life—and most importantly—why not to consider your heroes extra special people. The Runner of the Week, Angela Sherman, discusses how she started running and how by trying to run differently, it’s made all the difference. Serena Marie, RD, discusses why having chocolate milk after a race isn’t the best option. But if you really want chocolate milk, she recommends what ingredients it should contain.
Full Show Notes and More:
http://www.therunninglifestyle.com/151-focus-want-go-tom-bilyeu-2-2
Tom Bilyeu, the host of Inside Quest, is one of the most inspiring podcasters for runners and nonrunners alike. During Part 1 of this two-part conversation, Tom shares how the movie “The Matrix” made him realize that most people create their own limiting worldviews. You’ll hear how Tom uses the gift of strength training—and not running (yes, you read correctly!)—to move him closer to his dreams. Runner of the Week, Craig Caruso, shares technology that helps him get moving. Serena Marie, RD, dishes out why potatoes are healthier than rice.
Full Show Notes and More:
http://www.therunninglifestyle.com/150-focus-want-go-tom-bilyeu-1-2
Gretchen Rubin is here to talk about the four tendencies, why it’s important to understand what yours is, and why it’s key for the people around you. Gretchen and Kari discuss how understanding Kari’s tendency has led her to better understand why her husband does what he does. Runner of the Week, Andy Aubin, shares his 100+ pound weight-loss journey through running, and Serena Marie, RD, dishes out all things high Glycemic Index.
Full Show Notes and More:
http://www.therunninglifestyle.com/148-gretchen-ruben-and-your-tendency-part-12
The conversation with Gretchen Rubin continues, and we dive in deep to understanding habits and what fuels them. Gretchen shares some recommendations that we hear every day and how at the end of the day, what really matters is what works for you. You’ll hear why Gretchen isn’t a runner or a mediator; however, as she says, never say never. Runner of the Week, Melanie Curtis, is no stranger to TRLS. She was part of the team that ran the NYC Marathon for Action for Healthy Kids, and she shares what her running lifestyle looks like now. Serena Marie, RD, discusses why should focus on zinc, copper, and manganese as a runner.
Full Show Notes and More:
http://www.therunninglifestyle.com/149-gretchen-rubin-habits-part-22
Ori Bengal, an artist who has painted every day for over five years, is now taking on the marathon distance. Ori and Kari discuss how he has applied his mindset toward art to his running routine. Serena Marie, RD, talks about how to jazz up your salad and make it fun.
Full Show Notes and More:
http://www.therunninglifestyle.com/147-how-to-use-a-daily-practice-to-take-on-new-challenges
Robin Gelfenbien is hysterical and has plenty of funny (and not-so-funny) running stories to share. You’ll go from laughing one minute to having a tear in your eye the next. Robin shares how she was bullied and how that actually fueled her running. Serena Marie, RD, offers the latest research on what to do to bring more energy into your life, which accidentally launches us into a product review of Varidesk®.
Full Show Notes and More:
http://www.therunninglifestyle.com/146-running-on-puns-with-storyteller-robin-gelfenbien
Erin Taylor, who has been a yoga teacher for over ten years (plus a Division 1 basketball player) shares how a back injury led her rolling her eyes to a yoga mat, and how it’s made all the difference in the world. Erin is back to running and playing while having a career and being a mom to an infant. You’ll hear why yoga is important for runners, and how a little bit goes a long way. Serena Marie, RD, discusses three supplements that aid in fat loss for runners.
Full Show Notes and More:
http://www.therunninglifestyle.com/145-need-yoga-running-erin-taylor-ryt
Mark Remy has written five books and worked at Runner’s World for nine years. He’s here to share his humor (which is satire) on funny things runners do while giving practical advice. Mark is also our Runner of the Week (his marathon PR is a 2:46, so how could he not be be the Runner of the Week?!). Also, don’t miss Serena Marie, RD’s top five tips on how to lose fat.
Full Show Notes and More:
http://www.therunninglifestyle.com/144-running-fun-laughter-w-mark-remy
Speed Training & Zone 2 Training with Meaghan Nana-Sinkam
Do you ever wonder whether or not you would gain speed and lose weight if you trained differently? Everyday runner Meaghan Nana-Sinkam shares her running journey in Zone 2 training to build a base. She also chats about taking on a summer challenge to run faster through speed work. Serena Marie, RD, talks about fat loss and foods to eat or minimize eating to lose fat.
Full Show Notes and More:
http://www.therunninglifestyle.com/143-speed-training-zone-2-training-meaghan-nana-sinkam/
US Olympian marathoner, Desiree Linden, shares with Kari how she overcame an injury that resulted in a Did Not Finish (DNF) in the 2012 London Olympics. She also details how she qualified again for the 2016 Olympics. In addition, Des discusses mindset, the importance of cross training, and one of her favorite indulgences. Sports medicine doctor, David Webner, talks about what runners need to do to be able to have the gift of running as a lifestyle, and Serena Marie, RD, talks about the importance of eating at home or packing your meals.
Full Show Notes and More:
http://www.therunninglifestyle.com/142-olympian-desiree-linden-sports-medicine-doctor-david-webner-md/
One of Wisconsin’s most winningest high school girls running coaches, Chris Ramsey, shares his top coaching secrets which have led to fourteen combined state championships in girls’ cross country and track. His top two recommendations may surprise you, not to mention how his daughter placed eighth at the US Olympics Marathon Time Trials. You’ll also hear what Serena Marie, RD, recommends when it comes to carb requirements for men and women.
Link to this episode on The Running Lifestyle Website: http://bit.ly/141CRam
Come and “party” with Serena Marie, RD, and Kari when they answer questions about chocolate, weight loss, podcasting, and grit. You’ll hear some things never discussed on air before and a lot of giggling.
Celebrate good times, come on! It’s a celebration! As Kool and the Gang sings. We’re celebrating the second birthday of The Running Lifestyle Show.
Come join me and our go-to, real-food dietitian, Serena Marie, RD, when we answer listeners’ questions and reminisce about our favorites memories from these last two years. It wouldn’t be a show without Serena teaching us something we need to know—and SMRD doesn’t disappoint.
Serena Marie, RD, talks about what chocolate to eat (hint: non-alkali cocoa, > 70% chocolate, and one other super helpful tip) and what is better for weight loss when it comes to sprinting and strength training. In honor of our “birthday”, I also get her riled up over one of the things that makes her “batty” when it comes to nutrition. Think BMI.
Next week’s show is about two secrets from a “running dynasty” high school running coach and father of an Olympic Trials runner, Chris Ramsey.
Want to be a part of a community that creates new behaviors and turns them into habits? TRLS is forming a special group in the fall that you won’t want to miss! To make sure you’re the first one to know the deets, head over to www.therunninglifestyle.com/join, and you’ll receive the 11 Strategies to Live the Running Lifestyle.
LOVE The Running Lifestyle Show and want to be a part of the friend of the show who helps keep it running? There are a lot of awesome benefits in store for you. Head over here:
www.therunninglifestyle.com/support
Links
100th Episode of The Running Lifestyle
Serena’s Ice Cream Flavor
Contacts:
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Let’s Chat via E-mail
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: @SerenaMarieRD
iTunes Review and how to subscribe
It’s really helpful (and greatly appreciated!) when podcast listeners leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review.
- Launch Apple’s Podcast app.
- Tap the Search tab.
- Enter The Running Lifestyle Show.
- Tap the blue Search key at the bottom right.
- Tap the album art for the podcast.
- Tap the Reviews tab.
- Tap Write a Review at the bottom.
- Write your review!
To subscribe to The Running Lifestyle Show, follow these easy steps:
Just hit Subscribe, and new episodes will be pushed to you as soon as they’re released. It’s that easy, lemon squeezy.
Dan McConnell, a physical therapist, and Ironman, evaluates Kari’s gait and discusses what causes new and distance runners’ injuries. Runner of the Week, Juan Sepúlveda, shares his running journey, being a performer at Disney World, his secret place to run at Disney World, and a tip you probably don’t know about how to avoid the crowds. Serena Marie, RD, talks about all-things cherries.
We’ve got a fun episode for you today (with a lot of segments taking place “on location”). Dan McConnell, a physical therapist and Ironman, explains top runners’ injuries while analyzing my gait and doing “work” on me. It. was. Painful!!!!!! You can click
HERE
to see the videos on Facebook. You’ll see how my weird gait has affected the bulge on my disc and how and why Dan uses the Graston Technique to treat me. Spoiler alert: I could barely talk at one point because the pain was so intense.
You have to hear must-do Disney tips from podcaster and Runner of the Week, Juan Sepúlveda. Even though I’ve been to Disney World seven times, I had no idea about the tips that Juan shared.
Serena Marie, RD, shares why she is grateful for cherries (and how they’re amazing for us runners), and I give a gratitude update about my toenail.
Next week’s topic is the two-year celebration of The Running Lifestyle Show as Serena Marie, RD, and I answer your questions.
Want to be a part of a community that creates new behaviors and turns them into habits? TRLS is forming a special group in the fall that you won’t want to miss! To make sure you’re the first one to know the deets, head over to
www.therunninglifestyle.com/join
and you’ll receive the 11 Strategies to Live the Running Lifestyle.
LOVE The Running Lifestyle Show and want to be a part of the friend of the show who helps keep it running? There are a lot of awesome benefits in store for you. Head over here:
www.therunninglifestyle.com/support
Contact Details
Dan McConnell
NovaCare Webpage for Wilmington Location
NovaCare Facebook: /NovaCareRehabilitation
NovaCare Twitter: @novacare
Juan Sepúlveda
Website: TheGentlemensBrotherhood.com
Facebook: TheGentlemensBrotherhood
Twitter: @TheGentsBro
YouTube: www.youtube.com/thegentlemensbrotherhood
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Let’s Chat via E-mail
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
iTunes Review and how to subscribe
It’s really helpful (and greatly appreciated!) when podcast listeners leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review.
- Launch Apple’s Podcast app.
- Tap the Search tab.
- Enter the name of the podcast you want to rate or review.
- Tap the blue Search key at the bottom right.
- Tap the album art for the podcast.
- Tap the Reviews tab.
- Tap Write a Review at the bottom.
- Thank you for writing a review.
To subscribe to The Running Lifestyle Show, follow this easy step:
Just hit subscribe on the button that says subscribe and new episodes will be pushed to you as soon as they’re released. It’s that easy, lemon squeezy.
Today’s guest, Laura Novak, is here to share how she uses running to fuel her life as a business owner, mom, wife, and leader. Laura’s mindset, ambitions, and business acumen will show how competing with yourself really helps you live a purposeful life. You’ll hear “golden nuggets” such as “limiting yourself when competing with others,” “how not to be stuck in perfectionism,” and “doing less, better.”
Serena Marie, RD, and I discuss why smoothies don’t fill up some people (including us!), bulletproof coffee, and coconut oil. Serena’s gratitude is about her living situation, and mine is around the evolution of my big toe toenail (hint: distance runners can relate to this).
Links Discussed:
littlenestphoto.com
theprettybee.com
Book Discussed:
Living Forward: A Proven Plan to Stop Drifting and Get the Life You Want
by Michael Hyatt and Daniel Harkavy
Contact:
Laura Novak Meyer:
Website: LauraNovak.com
Facebook: /thejoypreneur
Twitter: @Laura Novak Meyer
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Kari reconnects with friends who are like a brother, a sister, and mentors all rolled into one. Anna Vocino shares how she has worked through fear, shame, and vulnerability as a voice-over professional, co-host of the Angriest Trainer podcast, comedian, and cookbook author. Vinnie Tortorich, “the other half of the Angriest Trainer podcast,” talks about how podcasting has affected his life. Serena Marie, RD, recommends nutrient-dense breakfasts.
Featured Guests and Runners of the Week: Anna Vocino with a “Run By” from Vinnie Tortorich
This episode is all over the place! You’re going to hear about how fear and shame can get in the way (we’re channeling Brene’ Brown here, and if you don’t know her, you need to run over to her website!), food intolerances, the challenges of writing a book, and how having a podcast is hard and very rewarding work with voice-over artist, comedian, cookbook author, and runner, Anna Vocino. The “other half of the Angriest Trainer podcast”—and the trainer himself—Vinnie Tortorich comes on after our “girl talk” and shares what having a podcast has brought into his life.
Serena Marie, RD
Go-to, real-food dietician, Serena Marie, RD, talks about great things to eat for breakfast, such as coconut pancakes, Greek yogurt (choose full fat if it comes from a grass-fed cow or choose organic; choose low fat if it’s not either of those two), or scrambled organic tofu with spices (vanilla extract, stevia, berries, and silken organic tofu).
Gratitude Jar
I’m grateful that I have realized the connection when I don’t eat well, I don’t feel well. Serena is happy that her grocery store is expanding.
Links Discussed:
www.brenebrown.com
www.medicalmedium.com
http://icehousecomedy.com/
www.insidequest.com
Want to be a part of a community that creates new behaviors and turns them into habits? TRLS is forming a special group in the fall that you won’t want to miss! To make sure you’re the first one to know the deets, head over to www.therunninglifestyle.com/join, and you’ll receive the 11 Strategies to Live the Running Lifestyle.
It’s really helpful for podcast listeners to leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Also visit the Support tab on the TRLS site!
- Launch Apple’s Podcast app.
- Tap the Search tab.
- Enter the name of the podcast you want to rate or review.
- Tap the blue Search key at the bottom right.
- Tap the album art for the podcast.
- Tap the Reviews tab.
- Tap Write a Review at the bottom.
- Write your review!
Contact:
Anna Vocino:
Website: AnnaVocino.com, GlutenFreeAnna.com
Facebook: /anna.vocino
Twitter: @AnnaVocino
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Kari offers running tips to well-known comedian, Dan Nainan, who’s looking to become a runner. They also talk about how Dan cheated death recently and about his upcoming running journey. Go-to-, real-food dietitian, Serena Marie, RD, answers a listener’s question about salt and electrolytes. Kari shares some breaking news regarding the City of Brotherly Love!
How do you pursue your passion and still be realistic? How do you do something you love by making a major shift in your life (whether it be your career, relationships, habits, or so on)? This week, comedian Dan Nainan runs by to talk about this very topic; he also receives some sage running advice from Kari.
Also, check out these TRLS episodes that we recommend:
- LS Episode 92: An M.D. Living The Running Lifestyle (with Charlie Barkowski of Running with Miles)
Featured Guest and (Future) Runner of the Week: Dan Nainan
Comedian and world traveler Dan Nainan stops by to get some running advice from Kari and to talk about his future running journey.
Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider.
- Dan wants to take up running and was interested in a recent New York Times article titled, “Meet the Ultra-Fat, Super-Cushioned Running Shoe.”
- Kari recommends going into a local running store (like Paragon Sports near Dan in New York City). Kari says that the latest research shows to do what comfortable is for you in terms of sneakers.
- Kari asks Dan to talk about his The Mistake Podcast appearance with Peter Shankman and Peter Keller in Episode 25: “Corporate to Comedy—Finding Time to Pursue Your Passion with Dan Nainan.”
- Kari asks Dan about changing careers and stereotypes.
- Back in December 2015, he was working out with a personal trainer for the first time doing a lot of cardio, and he passed out in the locker room. A day later he had brain surgery for an epidural hematoma (which can be fatal).
- Dan talks about his recovery, which included physical therapy and occupational therapy.
- He has always been healthy, eats right, and doesn’t drink or smoke.
- Kari asks what Dan’s fitness routine looks like now and where he’s looking to take it.
- He tries to get in 10–12 thousand steps per day now, and uses his FitBit.
- Kari recommends the FitBit Surge.
- She recommends getting the Jeff Galloway introduction 5K program.
- Kari also recommends looking up the New York Road Runners for some introduction programs and to meet fellow runners.
- She mentions using an ElliptiGO in Central Park.
- Kari talks about HIIT workouts, which some research shows is healthier for you than running for longer times.
- Dan feels that it’s never too late to change your career, your health, or whatever you decide to change.
It’s really helpful for podcast listeners to leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Also visit the Support tab on the TRLS site!
- Launch Apple’s Podcast app.
- Tap the Search tab.
- Enter the name of the podcast you want to rate or review.
- Tap the blue Search key at the bottom right.
- Tap the album art for the podcast.
- Tap the Reviews tab.
- Tap Write a Review at the bottom.
- Write your review!
Connect with us on Twitter, Facebook, or via e-mail!
Serena Marie, RD
Serena Marie, RD, answers a listener’s question about salt and hydration.
- She’s OK with those who do not have a diagnosis of high blood pressure using salt in their diets BUT only if they choose the majority of their foods from clean, unprocessed food sources.
- It’s OK to have frozen fruits and vegetables in your diet, but steer clear of convenience boxed foods or frozen dinners that contain too much sodium.
- Since we sweat so much, especially in the summer, it’s OK to replace the salt that you lose.
- Serena recommends using a pink Himalayan sea salt.
- Aside from Himalayan sea salt, Serena recommends Celtic salt.
- Serena shares her thoughts on drinks like Powerade and Gatorade.
- She recommends a drink such as Tailwind
- For five years, Philadelphia’s Mayor Nutter tried to get a sugar tax put on drinks; however, the current mayor, Jim Kenney, just got this tax approved. Drinks will be taxed 1.5 cents per ounce. Check out the Philly.com article here.
Gratitude Jar (Woot! Woot!)
Kari is grateful that Philadelphia passed the “soda tax.” She is very grateful for Mayor Nutter who gave her a huge bear hug when she crossed the Philadelphia Marathon finish line.
Serena is grateful for the discovery that she made accidentally that one of the most fun ways to get into weightlifting as a runner is to stick in some cardio in between sessions/reps, such as box jumps, jumping jacks, or kettlebell swings.
Next week, Kari interviews some of her favorite podcasters— and Vinnie Tortorich. Anna has a new book coming out called Eat Happy.
Contact:
Dan Nainan:
Website: DanielNainan.com
Facebook: /ComedianDanNainansFanPage
Twitter: @comediandan
YouTube: Dan Nainan, Comedian
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Kari interviews a mother-daughter trio who ran the relay portion of the Delaware Marathon Running Festival in May 2016. They talk about the mother-daughter relationship, how running is a gift, and how we can share running with our families. They also chat about how it’s never too late to try something new, body image in regard to how to raise daughters, and being present in moments you know you’ll have for the rest of your life. Kari and Serena Marie, RD, talk about “outside grocery stores” and Serena’s and Kari’s favorite items to snag (which might surprise you!).
It’s really never too late to try something new, is it? Whether it’s trying a new food or starting a new exercise routine, you’re apt to never regret giving it a try! We all have choices in life, and what we choose affects more than just ourselves at times. Look around you and think about your role models and also who you might be a role model to! Check out these TRLS episodes that today’s inspiring mother-daughter trio and our own go-to, real-food dietician would recommend:
- TRLS Episode 30: Bird-in-Hand Race Report
- TRLS Episode 48: Margaret Webb
- TRLS Episode 12: Delaware Marathon Festival
Featured Guests and Runners of the Week: The Sepinwalls
The Sepinwalls (mother Sharyn and two daughters Deborah and Amy) talk about running the Delaware Marathon Running Festival relay together and how that was to run on a relay team. They talk about how to raise daughters with strong self-esteems and about modeling your behavior can make a difference in your children’s lives. It’s all-too easy to be hard on yourself, but you have to push past that to set a good example for your children!
- Originally it was the daughters’ joint moment of genius to run the relay option.
- When they first e-mailed Sharyn with the idea, she responded immediately and thought it was a good idea.
- All of a sudden, Sharyn realized that she had to train.
- Amy first ran the half in 2014, and Amy, Deborah, and their father ran the relay portion in 2015. They thought that the race was a very easy event logistically and very well run, so they wanted to do it again in 2016.
- Their father was injured in 2016 so wasn’t able to be a part of the relay team.
- They want to include their youngest sister Andrea to make it a family event in the future.
- Sharyn explains that about a year ago she attended boot camp classes but wasn’t into running. She spent a good part of the winter in Florida, so she was able to exercise every day and to start a walk/run/swim regime.
- She Googled “Couch potato to 5K” but didn’t see any programs that she fell in love with, so she asked her husband (a seasoned marathoner) to help with a training plan.
- From starting to adapt a running lifestyle, she felt accomplished and good about herself. It was empowering.
- Deborah makes CDs for Sharyn with all of her favorite music.
- Amy is Sharyn’s go-to person for exercise and running advice.
- Both daughters are her inspiration in starting this journey to train for the relay. She quickly realized that she had the ability and the energy to run, and she’s very proud of herself and amazed.
- Kari’s definition of a runner is that if there were a fire, you could run. It’s about health, the mind, and keeping yourself healthy for the long haul with running.
- Deborah is a psychologist, and she encourages physical activity, which is an important adjunct to mental health treatment. She incorporates it in her treatment recommendations. She thinks it’s so remarkable that even though her mom’s mind says, “I hate exercising,” she didn’t let her body follow suit. She chooses a different course for herself independent of her mind.
- Amy lives in Swarthmore and works in Philadelphia. Her work is in ethics and law, and she works in a department with a good number of very serious runners. There’s a culture around participating in many running events.
- After running, Amy feels like it’s a lifesaver and refreshing. It’s time for her to be alone and be in her head. She tries to race one race per month. She feels like the effort that she puts in pays off.
- Amy recommends races in the Lancaster, PA area (like the Bird-in-Hand Half Marathon [find out what the Road Apple award is!] and Garden Spot Half Marathon, which includes access to a pool and hot showers after the event) that go through Amish farmland. She loves seeing the Amish children and horse-drawn carriages. It feels like being a world away.
- Deborah recommends the very first half marathon that she ran on her birthday and in her dad. It’s the Kiawah Island Golf Resort Marathon and Half Marathon in South Carolina.
- She also loves the Vermont Covered Bridges Half Marathon. She also really likes the Cohasset Road Race by the Sea (10K in MA).
- Sharyn’s husband started running in his 40s, he has run two marathons, and his daughters were inspired by virtue of watching him train.
- Sharyn admits to not always being the best role model when it comes to fitness and healthy eating.
- Sharyn teaches at McGill University in Montreal, and her PhD is in integrated studies. She completed her PhD in 2002, and Deborah and Amy both have PhDs as well.
- As moms, we’re doing the best job we can, and perhaps not everything we do in our lives is role-model material.
- Raising three daughters, Sharyn feels like she wasn’t being mindful about what she would say about her body, what she cooked, and getting on the scale as they grew up. She feels like she could have promoted a better body image. As she looks back on it, she realizes there were some judgment errors along the way.
- She mentions being black and right with no gray.
- Amy and Deborah agree that there wasn’t such a social consciousness around body image versus today, so she thinks Sharyn’s thinking in an unfair way because the level of information and accessibility wasn’t what it is today. As a result of that, they picked up where their parents left off to develop habits and relationships to food, body image, and so on.
- They hope to do one of the Lancaster County area events as a family or the Delaware Running Festival next year to make it an annual tradition.
- Before the relay, Sharyn was very nervous even though she trained and worked so hard to do the distance.
- The relay for the daughters was about celebrating their mom and the fact that she could run at almost 70 years old.
- The end of the race was extremely emotional for Sharyn, which surprised her. Her grandson made a wonderful poster, and they made t-shirts to wear that said, “Go Sharyn!”
- Sharyn feels that running is a gift that shouldn’t be taken for granted.
It’s really helpful for podcast listeners to leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Also visit the Support tab on the TRLS site!
- Launch Apple’s Podcast app.
- Tap the Search tab.
- Enter the name of the podcast you want to rate or review.
- Tap the blue Search key at the bottom right.
- Tap the album art for the podcast.
- Tap the Reviews tab.
- Tap Write a Review at the bottom.
- Write your review!
Connect with us on Twitter, Facebook, or via e-mail!
Thank you to BrandonTBM who gave a five-star review and said this:
Serena Marie, RD
Kari and Serena Marie, RD, chat about farmers markets picks.
- Serena shares her love of farmers markets (a.k.a. a grocery store outside). She thinks it’s a really great way to support your local community and get access to some really awesome items that you might not be able to get otherwise. It’s a great thing to do with your children to expose them to healthy eating.
- Kari likes the CSA box option. She like to get to know the farmers and ask them tips on how to pick out items.
- Some of Serena’s favorite items to buy at farmers markets are eggs, bison bones (to freeze and use them for homemade broth or soups), and fat (such as duck fat).
Gratitude Jar (Woot! Woot!)
Kari is grateful for the swimming pool at the swim team at the JCC.
Serena is grateful for the Fitocracy app that helps you track your fitness routine or running. It has a competitive element to it with earning points.
Next week, Kari offers some running tips to well-known comedian, Dan Nainan, who’s looking to become a runner. They also talk about how Dan cheated death six months ago and about his plans to become a runner.
Kari raves about her family’s watermelon slushy where you blend ice, watermelon, and fresh mint. Do you have a favorite summer drink recipe that you’d like to share? Sign up for the 11 Strategies to Live the Running Lifestyle here.
Pictures:
Contact:
Deborah Sepinwall:
Email: deborahsepinwall@gmail.com
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Kari captures post-race interviews and stories with four inspirational runners after the Big Day 5K sponsored by Empowered Yoga. Kari and Serena Marie, RD, chat about Kari’s experience as a race announcer at a triathlon in Maryland, as well as protein powder recommendations.
Support is so important—and we don’t mean sports bras!—when it comes to following your running dreams. From the logistics of getting ready for an early morning race or needing that pick me up at the halfway point in your race by seeing a homemade sign just for you, having your partner’s support at home and on race day is paramount.
On the show today, Kari chats with four runners after a recent 5K race. Here are some links to TRLS episodes mentioned or suggested:
- “Running on Transcendental Meditation With Dr. Norman Rosenthal” (Episode 133)
- “From Heart Surgery to Running Marathons: Brent Robertson’s Story” (Episode 117)
Featured Guests: Chelsea, Megan, Jenna, and Sherry
Kari chats with four runners after the third annual Race on the Big Day 5K and 1.5-Mile Walk sponsored by Empowered Yoga in Wilmington, DE, on February 7, 2016. One popular theme seemed to be partners’ support and being thankful and grateful for such support. You never know if you will be that spark for someone else, too!
Chelsea
- This was Chelsea’s first race post-baby to set a baseline. Her baby is two months old.
- She waited about seven weeks post-baby to start running again, and ran up until she was about 30 weeks pregnant.
- She had an injury that wouldn’t heal, so her doctor told her to stop running at 30 weeks.
- Chelsea has been running since she was in junior high. She was on the high school cross country ski team, and she ran recreationally year round.
- She finds running to be mentally clearing and a great way to see different parts of cities. Mentally, she felt so much better when she got back into running after having her daughter.
- Her first run was about ten minutes long and included walk breaks. Finding the time and motivation is hard knowing that your pace will be slower and that you have to reset your expectations at first.
- Chelsea takes her daughter out on slower runs or brings her husband Dave with her to switch on and off while running.
- She says, “Whatever you can do is better than nothing.”
- Dave, Chelsea’s husband, is the “rock star” husband.
- They’ve been married for eight years, and he know that’s running is important to Chelsea and her sanity.
- Dave says it’s a constant battle of conflicting schedules and time, but it makes it easier to co-exist. It’s all about communication.
- Being a father to a newborn has changed coordinating runs for Dave. It’s a planning exercise every time. Now you can’t run on a whim or in the spur of the moment.
- Dave surprised her at the race to cheer her on! She thought he was going out for a car wash.
Megan Pinnand
- She described the race at first as a long, uphill battle, and the race director, Matt Cutrona, did warn runners at the beginning to take it easy on the uphill swing!
- Megan started out too fast but slowed it down on the downhill portion.
- She’s recovering from an injury, and it’s her first race back. She tries to race once a month.
- Megan works full-time and has two kids. Her husband, David, and kids both run too. She ran a 5K in October with her five-year-old daughter. (It’s a different challenge to run with children.)
- On weekends, she tries to run in the morning before her kids wake up. During the week, she gets up at 5:30 a.m. to run or she can run at lunchtime.
- In order to go to bed early, she has to turn off Netflix at night and go to bed on time. She focuses on her goals in order to do that.
- At work, running is a conversational topic, and it’s a good reflection on herself when she reaches her goals and is happier after a run.
- She recommends trying to keep the same sleep habits, snag moments in the morning to herself, and stretch/sip coffee to battle the blues on non-run days.
- David takes the kids whenever he needs to and tells Megan to go for a run.
- If you have to spell it out to your partner, in black and white, then do it!
- Think about how you feel after you run as motivation to get you out the door.
Jenna Tedesco
- Jenna mixed running with walking during the 5K.
- She contracted a very bad staph infection on her face that was near fatal. A year and a half later she had to have a hysterectomy and she was dropped her off the hospital table. She wound up with another staph infection and a perforated bowel. She was in and out of the hospital for months and continuously in the hospital for about six weeks.
- To keep on going, Jenna told herself that she could not die because she had a daughter that’s now four years old. In the midst of all of that, she had an awareness that whatever it is she was going through, there are lessons embedded in the experience that will serve to polish herself as a human being.
- She practices and teaches meditation, is a health psychologist, and has developed a meditation program for the VA Medical Center, along with doing work nationally on policy.
- Jenna decided to come to the race because she is the chair of the Health Promotion and Disease Prevention committee (HPDP or “hippy dippy”), and as part of planning for events that would involve the staff and veterans, they identified 5Ks in the local area and promote them as opportunities for people to do some physical activity.
Sherry Knapp
- Sherry lost 94 pounds with Weight Watchers and is a runner.
- She ended up having diabetes, high blood pressure, and low self-esteem.
- After a few months of eating right but not exercising, she decided to go to the gym. She lost more weight, and it felt so good to go to the gym. She would walk the treadmill and eventually started running. Tracy Rodriguez, a Weight Watchers leader, asked Sherry to join her at a 5K Delaware Mud Run, and she fell in love with racing.
- She runs with her husband Steve, and if he crosses the finish line, he gets a beer.
- During the summer, she started eating bean burgers instead of hamburgers. She doesn’t eat a lot of red meat and now eats a lot of vegetables (like spinach or avocados).
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Kari gives a huge shout out and thank you to two recent iTunes review from Landon Donavan #10 and AD Sherman. Their reviews are below.
Serena Marie, RD
Kari and Serena Marie, RD, chat about the importance of eating protein, Desiree Linden, and the New York City Marathon.
- Kari gives an update on her knee swelling and back injury and her opportunity to interview Olympic runner Desiree Linden. Her favorite yoga poses are the warrior poses.
- Desi was with her coach, Kevin Hanson, of the Hansons-Brooks Original Distance Project.
- Kari talks about being mentored by Ken Berger, a race announcer, who announces for the Marine Corps Marathon. He mentored her at the General Smallwood Sprint in Indian Head, MD.
- Kari mentions ADHD reWired with Eric Tivers.
- Serena talks about the importance of eating protein, especially for the elderly population.
- Serena recommends taking 3,000 mg of HMB to help prevent muscle mass breakdown.
- For vegetarians, Serena says to look at the ingredient list for a clean list (pea protein powder, hemp protein powder)—no trans fats, hydrogenated oils, no added sugars, and so on.Look at the macronutrient ratio; you don’t want a lot of calories from carbohydrates. You don’t need to spend money on an expensive carb-laden protein powder.
- Serena likes Vega, Sunwarrior, and Garden of Life protein powders. To shop for other products and also support the podcast, visit http://www.therunninglifestyle.com/support/.
- Kari recommends The Little Beet
- Serena recommends adding grapes to a kale smoothie (a portion size of 16 grapes for 15 grams of carbs).
Gratitude Jar (Woot! Woot!)
Kari is grateful because she was able to experience her trip to NY with her husband Robert and the Big Kahuna (her son Will). Robert took Will to the Intrepid Sea, Air & Space Museum while Kari interviewed people in Central Park.
Serena is grateful that her grandma is OK after a health scare and can get more things that she needs to be healthy, happy, and safe.
Next week, Kari interviews a mother-daughter trio who ran the relay option of the Delaware Marathon Running Festival in May 2016. They talk about the mother-daughter relationship, how running is a gift, and how we can share running with our families.
Upcoming Events
Kari will be in Northern Virginia around the July 4 weekend, so check out the Events page for more details! She’ll also be attending the Podcast Movement Conference in Chicago July 6–8 and in the ‘burbs of Milwaukee and Madison, WI on July 11–13. E-mail Kari at Kari@TheRunningLifestyle.com to connect.
Extra Video: https://www.youtube.com/watch?v=8f0waTxOxQg
Contact:
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Featured Guest, psychiatrist Norman E. Rosenthal, who coined the term Seasonal Affective Disorder (SAD), joins Kari to talk about SAD, transcendental meditation, and mindfulness. Runner of the Week, Erica Barton shares how she went from couch potato to marathoner—all while being legally blind. Serena Marie, RD, talks about the benefits potato skins (not the appetizer!). Kari and Serena talk about parsnip chips and kettlebells in this week’s installment of Gratitude Jar.
Pssst! Want to learn how to become luckier and more focused? There’s this little thing called transcendental meditation that might just blow your mind.
It can help you
- connect your body and mind;
- build a better brain;
- be in the zone;
- accept losses; and
- so much more!
On the show today, Kari chats with world-renowned psychiatrist, public speaker, and best-selling author Norman E. Rosenthal about Seasonal Affective Disorder, transcendental meditation, and mindfulness. Here are some links to books mentioned during the interview:
- Super Mind: How to Boost Performance and Live a Richer and Happier Life Through Transcendental Meditation by Dr. Norman E. Rosenthal
- Transcendence: Healing and Transformation Through Transcendental Meditation by Dr. Norman E Rosenthal and Dr. Mehmet C. Oz
- The Gift of Adversity: The Unexpected Benefits of Life's Difficulties, Setbacks, and Imperfections by Dr. Norman E. Rosenthal
- The Emotional Revolution: Harnessing the Power of Your Emotions for a More Positive Life by Dr. Norman E. Rosenthal
- Winter Blues, Fourth Edition: Everything You Need to Know to Beat Seasonal Affective Disorder by Dr. Norman E. Rosenthal
- Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin
- The Sleep Revolution: Transforming Your Life, One Night at a Time by Arianna Huffington
Featured Guest: Dr. Norman E. Rosenthal
Norman E. Rosenthal is a world-renowned psychiatrist, public speaker, and best-selling author who is known for his innovative research and inspirational writings. Kari interviews him this week about transcendental meditation, mindfulness, SAD, and much more!
Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider.
- Rosenthal is currently Clinical Professor of Psychiatry at Georgetown University School of Medicine and is listed as one of the best doctors in America.
- He is a highly cited researcher who has written over 200 scholarly articles, and authored or co-authored eight popular books. These include Winter Blues, the New York Times bestseller Transcendence: Healing and Transformation Through Transcendental Meditation, and the Los Angeles Times bestseller The Gift of Adversity.
- Rosenthal has conducted numerous clinical trials of medications and alternative treatments, such as transcendental meditation for psychiatric disorders, and the treatment of depression with Botox.
- He is the TRLS June Book Club author, for his book, Super Mind: How to Boost Performance and Live a Richer and Happier Life Through Transcendental Meditation.
- Rosenthal has SAD himself and talks about his experiences with the disorder. He talks a bit about the signs/symptoms of SAD versus when you have the “winter blues.”
- When meditating, you get fluxes of alpha waves, especially in the frontal areas of the brain, that are soothing. Rosenthal talks about brain coherence, which means different parts of the brain experience the same wavelengths at the same time. This is associated with the brain collaborating and being more efficient.
- He explains the difference between mindfulness and medita
- Kari talks about the “Jon Kabat-Zinn” way of meditation and Deepak Chopra and Oprah’s meditation class.
- Kari talks about mindfulness stress-based reduction training.
- Transcendental meditation can help in the following ways: connecting body and mind, building a better brain, being in the zone, having internal growth, asking yourself, “Who do I want to be?”, being engaged with relationships or work, accepting losses, and so on.
- Rosenthal points out two particular chapters: Meditate and Grow Rich and Meditate and Grow Happy.
- Kari mentions one story in Transcendence: Healing and Transformation Through Transcendental Meditation with Ray Dalio.
- They discuss sleep and transcendental meditation.
- He speaks to practicing transcendental meditation and running.
- During transcendental meditation, according to Rosenthal, the brain delivers you gifts from your subconscious.
- Rosenthal speaks to how parts of the government/the National Institutes of Health (NIH) are using transcendental meditation.
- Kari talks about finding her “Cameron Diaz” moment of sorts while recording The Running Lifestyle Camp ad.
The Running Lifestyle Camp
Don’t forget to sign up for The Running Lifestyle Camp (which starts Monday, June 13) where you’ll get the opportunity to ask questions of popular guests such as Serena Marie, RD, sleep doctor, Vinny Kripalu, Joanne Ambrogi, Denny Krahe of Diz Runs (who’s a fast runner and athletic trainer), and more! You’ll also get accountability at Camp to live your North Star and to have the summer you want to have with like-minded people.
Sign up here today or e-mail Kari at Kari@TheRunningLifestyle.com with questions
Runner of the Week: Erica Barton
Erica Barton, an amazing woman who is legally blind (with optic atrophy), went from getting off the couch to being afraid of breaking a treadmill, to running the Seattle Marathon!
- Erica gushes over “NYC Marathon Recap With Jeff Galloway, Melanie Curtis, Runar Gundersen, And Serena Marie, RD” (Episode 101), which really got her excited.
- Listen as Erica recounts her incredible running journey and her journey to becoming a healthier person.
- Erica raves about Marathoning for Mortals: A Regular Person's Guide to the Joy of Running or Walking a Half-Marathon or Marathon by John Bingham.
- She explains how she runs being legally blind. Her goal is to run with the Achilles International team at the TCS New York City Marathon in 2017.
- Erica gives recommendations that she has for runners who are looking to start (after you get to decide what a runner means to you).
- Hear what being a runner means to Kari.
- Erica offers tips for getting off the couch and starting ru
- Kari mentions “The Upholder, Questioner, Obliger, And Rebel: Our Four Tendencies” (Episode 120).
Serena Marie, RD
Serena Marie, RD, talks about the nutritional benefits of eating potato skins (no, not the appetizer!).
- The benefit to eating potato skins is the fiber that they contain. They are mostly a source of insoluble fiber.
- Serena reviews the difference between soluble and insoluble fiber.
- She also defines what a “standard American diet” looks like.
- When transitioning from a standard American diet to a more nutrient-rich diet, many people have issues increasing their fiber intake.
- As you increase vegetables, steam them or chop them up finely to break down the cellulose/fiber to help digest them with less intolerance.
Gratitude Jar (Woot! Woot!)
Kari is grateful for is a new product at Trader Joe’s called parsnip chips. They are so good that they might be a trigger food, but thankfully they only have a few ingredients!
Serena is grateful for kettlebells. Follow Serena on Periscope @SerenaMarieRD to check them out!
Next week, Kari talks all about the post-race runner's’ high. She interviews several runners after the Race on the Big Day 5K sponsored by Empowered Yoga.
Contact:
Norman Rosenthal:
Website: NormanRosenthal.com
Facebook: /normanrosenthal
Twitter: @DoctorNorman
Erica Barton:
Facebook Page
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Kari hangs out with go-to, real-food dietitian, Serena Marie, RD, and physical therapist and yoga teacher, Joanne Ambrogi to gab about March’s Book Club book Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being. Runner of the Week, Kelly Martin, shares her experience running with her dog, Mya.
Want in on a little secret? We’ve found the modern-day manual of how to live!
Are you stuck with your genetic destiny and you think there’s nothing you can do about it?
Or do you think we “manipulate” our genes through particular lifestyles to change our destiny?
On the show today, we share what the March Book Club book means to us. Here are some helpful links:
- Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Rudolph E. Tanzi PhD
- Go Wild: Free Your Body and Mind from the Afflictions of Civilization by Dr. John Ratey
- TRLS Episode 123: “Seven Ways To Take Control Of Your Health”
- TRLS Episode 53: “John Ratey”
- Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation by Norman E. Rosenthal, MD
- A Year to Live: How to Live This Year as If It Were Your Last by Stephen Levine
- Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin
- TRLS Episode 64: “The Power of Habit and the Need To Believe”
Super Talk: March Book Club
Want in on a little secret? We’ve found the modern-day manual of how to live! Are you stuck with your genetic destiny and there’s nothing you can do about it? Or can you “manipulate” your genes through particular lifestyles to change your fate? Kari, Serena, and Joanne talk about March’s Book Club featured pick, Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being.
- Serena explains what the terms “radical well-being,” “epigenetics,” and “microbium” mean.
- The main concept of the book is how genes are not hard wired. In essence, the DNA that we get from our parents sets up the blueprint of how we’ll look, what diseases we may get one day, and so on, Years ago, doctors thought that the cards you got dealt were the cards you had, so to speak. But Super Genes defies this notion.
- Kari notes that the book states that your DNA accounts for only 5 percent of what could happen to you.
- Joanne points out that some people will say, “Oh, I can’t do anything about it, because my [fill in family member] had [fill in disease], so now I’m destined to have it.” She feels that this book brings about an awareness where it’s very empowering if you choose to take the book’s message. The books gives you ways to take the message and put it into practical life.
- Kari loves that the book emphasizes choice. Go Wild: Free Your Body and Mind from the Afflictions of Civilization by Dr. John Ratey mentions inflammation, as does Super Genes. We know about diet, and Serena has talked about anti-inflammatory diets, since running causes inflammation in our bodies. (Listen to Episode 123: “Seven Ways To Take Control Of Your Health” and Episode 53: “John Ratey” as examples of this.)
- Kari thought that the cornerstones in Super Genes were diet, stress, meditation, sleep, and emotions were especially interesting, because they are very similar to Dr. John Ratey’s six keys to living a healthier lifestyle.
- Serena’ favorite part of the book that threw her of her feet was how the authors mention that psychosocial dwarfism is real.
- Joanne piggybacks off of Serena’s comments about psychosocial dwarfism in how real it is to keep your stress levels down while pregnant.
- Joanne points out that you really are the one to determine what the advice will do for you. Having the wherewithal to understand what we don’t understand means needing to slowing down.
- The book talks about one of the activities that you really need to do—meditation/yoga.
- Kari found the different meditation styles very interesting, because it relates to the June Book Club book, Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation by Norman E. Rosenthal, MD.
- Joanne talks about what helps her sleep and what yogendra is.
- Kari mentions that the book talks about things that are going on that we think help us, but really don’t, like multitasking
- Kari’s greatest takeaway is the word “success.” Success is such a powerful word, but “well-being” isn’t as much. How about defining success as living your life well?
- Kari talks about A Year to Live: How to Live This Year as If It Were Your Last by Stephen Levine. Joanne would want folks to know that it takes courage to look at your life and to truly sit back and act as if this was the last year of your life.
- How much of your time did you spend sitting down watching TV or on the computer, for example?
- Kari mentions a woman named Allison who practices ayurvedic medicine who works with Joanne. Joanne wasn’t surprised at all that Super Genes talks about it.
- The book talks about how you think determines what types of exercise you choose, what types of foods you eat, and so on, and to balance that is something that most people don’t really think about.
- Kari mentions the four types of people from Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin.
- Be aware of your life, and what you think is so key.
- The book is reader-friendly, and it lays out what you can do if you want to live well. Take one thing at a time, and it’s very realistic.
- Serena likes how the book shows how powerful the holistic mindset is. The placebo effect and mindset are powerful. She loved reading the science to why that is true.
- Joanne thinks that the book gives you practical applications to things, and it meets people at different levels depending on what you’re trying to gain by reading the book.
- Listen to Episode 64: “The Power of Habit and the Need To Believe.”
To give feedback or ask questions, connect with Kari on Twitter, Facebook, or via e-mail!
Runner of the Week: Kelly Martin
Canadian resident Kelly joins Kari, along with her dog, Mia, who is a sheepadoodle, to chat about how it is to run with Mia and why she chose the particular breed.
- Kari references Episode 127: “How To Run With And Away From Dogs With Veterinarian Ernie Ward.”
- She tells Kari that working breeds make good running dogs.
- She started running with Mia when Mia was two years old. Dogs’ bones can be fully grown before you can run with them.
- She runs with Mia six days a week at around a nine-minute mile pace.
- Pick the right dog. When talking to breeders or a rescue facility, make sure the dog is a high-energy dog.
- She’s been running for about ten years, and her advice is to just keep going. The hardest part is the first kilometer (or mile).
- Kari mentions that TRLS Action for Healthy Kids teammates Foti and Todd both run with their dogs.
Gratitude Jar (Woot! Woot!)
Joanne is grateful to be able to look outside and see the sun and the breeze. She felt rich gratitude.
Serena is grateful for her family in New Jersey. She’s grateful that so many of her family and friends live on the Jersey Shore and that she has a true feeling of being wrapped in the most wonderful nostalgia and being on the water. She’s so grateful that she can relive beautiful memories of her childhood.
Kari is grateful for Super Genes and to be able to talk to Serena and Joanne about it—to be able to look at the information and to ask what they think.
Next week, Kari interviews Norman E. Rosenthal, MD, who wrote Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation.
Contact:
Joanne Ambrogi:
Facebook Page
Ambrogihealth@yahoo.com
Kelly Martin:
Website: PromotionalBridge.com
Email: kelly@promotionalbridge.com
Facebook: /promotionalbridge
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Happy Global Running Day! The day has finally come to take inspiration from The Running Lifestyle Show and put it into action! We’ve pleased to announce the inaugural The Running Lifestyle Camp!
What is The Running Lifestyle Camp?
- You (and only YOU) get to decide what success and happiness is to you (not what the Joneses say, but YOU)
- It is a fun-filled, nine-week, eighteen-session camp.
- We offer two live Zoom sessions per week—on Mondays (Monday Night Campfire Motivation) from 8–8:45 p.m. EST and on Fridays (Friday Afternoon “Tug of War”) from 1–1:45 p.m. EST—that will also be recorded.
- We’ll feature Camp Counselors who are specialists in their fields to answer your questions that you submit ahead of time.
The Running Lifestyle Camp Schedule
- June 13: Kari Gormley, Camp Director, helps you find your North Star, write down your Camp goals, and figure out your intentions.
- June 20: Serena Marie, RD, will answer your nutritional questions live.
- June 27: Robert Rosenberg, sleep doctor and author of Sleep Soundly Every Night, Feel Fantastic Every Day, will answer your questions.
- July 4–10: Camp Recess: We’ll catch you back on July 11.
- July 11: Fellow runner and creative guru, Brent Robertson (design agency owner, a Cub Scout leader and marathoner) talks about what happens when you go to the great outdoors to obtain your greatest health benefits.
- July 18: Integrative medicine and general practitioner Vinny Kripalu, MD, will share what habits are keystone for living a deep, fulfilled life of health and happiness.
- July 25: Athletic trainer, podcaster, marathoner, and past guest of The Running Lifestyle Show, Denny Krahe from the Diz Runs Podcast, answers your questions about injuries and the exercises that have helped runners overcome common injuries.
- August 1: Chetna Kripalu, MD, will share the habits she uses to lead a healthy life and what you can do too.
- August 8: Physical therapist, meditation teacher, yoga teacher, world-class lacrosse player, and teacher of A Year To Live class, Joanne Ambrogi, will chat with us about taking a holistic view of our bodies.
- August 15: How have you celebrated your life this summer? What has come into it? Who has come into it? How are your relationships? Did you see some shifts in your life? This week will be one big bonfire of love and laughter.
Who is this The Running Lifestyle Camp not for?
- You prefer to do things by yourself. You don’t need someone to help you and/or you don’t like to be part of a group that is working on habits, behaviors, and relationships.
- You want to qualify for the Boston Marathon or become a professional runner, and you want to know how to do it.
- You just want to talk about running and injuries, and that’s it.
- I am so overwhelmed this summer, and all I want to do is chill.
Sign Me Up!
Reserve your spot today for this exclusive opportunity by signing up here. If you register by Wednesday, June 8, 2016 (midnight EST), you’ll be invited to our special pre-Camp session via Zoom on Thursday, June 9 from 8–8:45 p.m. EST! This is a time to meet your fellow campers before Camp officially kicks off.
Option 1: A one-time price of $297 paid upfront via Paypal
Option 2: A payment plan of $198 in two installments (the first payment will be due before Camp, and the second will be due 30 days after Camp ends)
Money-Back Guarantee
If you attend all of the sessions in the first 30 days, you’ve done the “Camp take-home activities,” and you don’t see any positive shifts in your life, you will receive a refund. This Camp is about creating a life that you love, and anything worth doing takes work!
Got Questions?
Contact Kari at Kari@TheRunningLifestyle.com today!
Kari interviews friend, Featured Guest, and Runner of the Week, Rebecca Clark, with whom she ran the 2012 Marine Corps Marathon (first marathons for each). Kari and Rebecca share how they trained for this marathon amidst full-time jobs, family life, and friendship. Go-to, real-food dietitian, Serena Marie, RD, shares her tip on what to do when you overbuy fruits and veggies.
Featured Guest and Runner of the Week: Rebecca Clark
Rebecca Clark explains how she trained for her first marathon with two kids (now she has five), while working full-time as an attorney and still spending quality time with her husband. She also chats about how her life has changed since then.
- Rebecca shares why she chose to run the 2012 Marine Corps Marathon (MCM) with the Runner’s World Challenge (now called Runner’s World VIP).
- She explains how she transitioned from being an indoor treadmill runner at the gym to running outside.
- Rebecca ran her first 5K in March 2011, and she was hooked! She ran 5Ks and completed the 2011 Philadelphia Half Marathon.
- Next, she wanted to find a marathon that kept her motivated and moving forward. Her boss suggested the MCM.
- Rebecca explains why she still loves treadmill running, along with using the elliptical.
- She chats about how she got outside of her comfort zone and faced her challenges, like creating her own private law practice.
- She shares what she told herself to go outside in run versus the typical, “Oh I should probably clean the house. Oh, but the kids need me.”
- Rebecca was able to build her own schedule, having a private practice, but she explains how she tackled long runs on the weekend.
- She explains how she didn’t want her family to begrudge her long weekend runs and how she made the thought of the marathon exciting.
- Rebecca tells what she took away from the Runner’s World
- Kari and Rebecca recount the MCM experience and how they wanted to beat the 5:30 pacers.
- Kari talks about some key moments that happened along the course, like seeing Joe Taricani from The Marathon Show around Mile 3.
- Rebecca tells listeners what happened in 2014 that made her not run the Bank of America Chicago Marathon.
- She chats about her total loss of identity and how she was physically and emotionally drained and how she got back to her “me time.”
- Rebecca talks about an overuse injury in her left knee once she got back to running.
- Kari and Rebecca talk about the post-race MCM party and the post-race “waddle.”
- They talk about the gift of running, how it changes you, and how it will hopefully always be there for you.
- Rebecca plans to run the Philadelphia Half Marathon on Saturday, November 19, 2016. The marathon is on Sunday, November 20. Kari wants to run the half marathon, but might run the Rothman Institute 8K on November 19 instead (she’s listening to her body and not her mind).
- There will be a TRLS meetup on Saturday, November 19. Mark your calendars, and more details to come!
- Kari sings the praises of the Galloway Method versus the Couch to 5K
Serena Marie, RD
Serena Marie, RD, offers a tip on what to do with extra fruits or vegetables when you get a little overzealous at her local farmer's market.
- Serena buys large freezer bags and puts green, leafy vegetables and fruits in them to freeze to use for green smoothies.
- She adds half coconut water, half regular water in her smoothies. Her favorite is cucumber, celery, spinach or kale, and a whole lemon. Check out Serena’s blog post titled, “Eight Tips to Eat More Veggies” for a recipe.
- For more of a dessert-type smoothie, try unsweetened coconut milk, unsweetened almond milk, or yogurt with water and ice.
- Kari suggests that having a green smoothie with some protein in the morning would make a good breakfast. Serena mentions organic cheese sticks.
- Let us know what your tips and tricks are!
Gratitude Jar (Woot! Woot!)
Kari is grateful for her son’s favorite YouTube channel so that she could record with Serena.
Serena is grateful for her local farmer’s market. She loves cherries, and tart cherries (or juice) are anti-inflammatory. Anything (like kale, spinach, or beets) that contain nitric oxide may help runners feel less fatigued (when you eat these foods on a regular basis) due to the vasodilation.
Next week, Kari, Serena Marie, RD, and Joanne Ambrogi (from Episode 64: “The Power of Habit and the Need to Believe”) talk about the March Book Club book, Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra MD, and Rudolph E. Tanzi, PhD.
Please remember to leave a TRLS review on iTunes! Here’s how:
- Launch Apple's Podcast app.
- Tap the Search tab.
- Enter the name of the podcast you want to rate or review.
- Tap the blue Search key at the bottom right.
- Tap the album art for the podcast.
- Tap the Reviews tab.
- Tap Write a Review at the bottom.
- Write your review!
Connect with us on Twitter, Facebook, or via e-mail!
Contact:
Rebecca Clark:
Email: raclarkesq@gmail.com
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Author Laura Vanderkam explains how people truly do have more time than we think for what matters most to us if we make wise time management decisions. Go-to, real-food, dietitian Serena Marie, RD, offers her favorite and smartest food picks when dining out.
Featured Guest and Runner of the Week: Author Laura Vanderkam
Mother of four, runner, and full-time author Laura Vanderkam joins Kari to chat about how we truly do have time for what matters most to us if we examine our time management wisely.
- Laura was our TRLS Book Club favorite in April 2016 for 168 Hours: You Have More Time Than You Think (2011).
- She has also written What the Most Successful People Do Before Breakfast: And Two Other Short Guides to Achieving More at Work and at Home (2013) and I Know How She Does It: How Successful Women Make the Most of Their Time (2015).
- She also contributes to many magazines and newspapers, including Fast Company
- Laura wrote 168 Hours when she was admittedly new to blending work and parenthood. It was about her first few forays into that and looking at how people spend their time, how that has evolved over the years, and looking at the differences in how we think we spend our time and how we actually spend our time.
- Her conclusion was that we really do have more time than we think. When we look at our lives as a whole, we tend to have space for what matters to us most.
- She interviewed many successful people for 168 Hours, and she continued to write about the topic of time for her 2013 book.
- Between her deadlines and book promotions, she juggles her children’s schedules between other life commitments (eight years old, six years old, four years old, and a one year old).
- She found in interviewing people for I Know How She Does It, that some people have the tendency to get into a narrative format and that involves certain choices about how we tell things, particularly for the modern working mom narrative. “It’s all about the crazy.”
- But she found that when you look at how people actually spend their time, when you look at the hour-by-hour nature of the schedule, things aren’t nearly as crazed as you might think.
- She asked women who had professional jobs and children to keep track of their time for a week, and she found that there really was space in life for things that you don’t normally think of as being part of the working mom life (for example, adequate sleep, keeping normal working hours, time to watch TV or read, and time to exercise).
- Kari loves that 168 Hours is all about mindset.
- In terms of her running journey, her father was a runner growing up, and he ran in a 10K annually. She had tried running here or there, but in the fall of 2004, she had just gotten married, and her husband ran, so she wanted to run with him. They signed up and ran a half marathon on their first wedding anniversary.
- In November of 2004, she watched Paula Radcliffe win the New York City Marathon, which really inspired her.
- She sees exercise as both fun and a necessity in her life. She thinks it’s key to stick with something long term only if you enjoy it.
- In 168 Hours, she gives readers a graph to plot out their hours for the week. Her takeaway is that there is more space in her life than she often thinks there is. It’s important to see this, because it gives you a very different mindset.
- We often approach time from the perspective of scarcity, but instead think of it as, “I don’t do X, Y, or Z, because it’s not a priority.”
- The TRLS demographic is made up primarily of women in their 40s or 50s who might be coming to running for the first time.
- Over the long term, we have the ability to change a lot about life if we want.
- Running can be a part of that—determining if we want to make it a priority and then figuring out how we want to fit it in our lives.
- There’s no one good time for going on a run. Some people talk themselves out of running, because there’s no one perfect time during the day. But it doesn’t have to be at the same time every day. It’s about looking at the whole of your life and seeing if you can fit running in a few times a week.
- If you’re working 40 hours a week, and you sleep 8 hours a day, that leaves 72 hours for other things. It’s important to see that the time is there, it’s just a matter of figuring out where it’s going to be.
- We tend to overestimate the time we spend on the things we don’t want to do, and conversely we tend to underestimate the time we spend on the thing we do want to do.
- She found that TV isn’t as relaxing as we think it is. It winds up consuming a large chunk of people’s leisure time. TV is the easiest thing to fill our leisure hours with. It’s a very effortless way to have fun.
- Effortful fun, for example includes making dinner plans with friends.
- Work happiness does have a huge spillover effect into home life, and vice versa.
- Finding work you really enjoy is key.
- Time spent on Facebook is like anything else. You have to use it mindfully.
- Make a list of your top priorities for the day (both professional and personal), and fit social media around that in whatever way works for you.
- She talks about visioning/visualizing (picturing what life will be like in the future) and putting into action a plan to make goals happen.
- Have space in your life to seize opportunities. It’s very easy to become jam-packed and overcommitted.
- “Just because I can do something, doesn’t mean I should do it.” Ask yourself: Is this a good use of my time, energy, and resources?
- With four kids, her running routine consists of utilizing child care, so from about 8:00–8:30 a.m. she checks her e-mail, 8:30 a.m. is bus stop time, 8:40–12:00 p.m. includes writing/editing, and her afternoon is for edits, phone calls, or lighter writing. She runs in the afternoon.
- She recommends time tracking to get better at time management. It forces you to be accountable.
- Kari recommends the focus@will It provides music that engages your brain’s limbic system to increase your attention span and general concentration.
- Laura is writing an upcoming book, so stay tuned!
Serena Marie, RD
Serena Marie, RD, answers Kari’s question about making smart restaurant choices.
- Serena had gotten Kari to eat red meat again, which she had given up for years previously.
- When you go out to eat and have to choose between fish, chicken, or beef, what option would you take if you had to assume that the meat is not organic or grass fed?
- Ask if possible if the restaurant can cook your food in butter instead of oil or to steam or grill your options. The likelihood of the restaurant having a high-heat olive oil or coconut oil is slim to none. Restaurants most likely use a “polyunsaturated fat nightmare,” according to Serena.
- Don’t worry about being that “annoying customer.” Speak up for yourself politely.
- In terms of fish, even a farm-raised fish (not wild), is still loaded with omega-3 fatty acids and is a very nutritious choice.
- Nonfat lean cuts of meat (chicken, turkey, steak) would be Serena’s second choice. Some choices of meat include sirloin steak, top round roast, bottom round roast, shoulder petite medallion, T-bone, and so on.
Gratitude Jar (Woot! Woot!)
Serena is grateful for her two smart, amazing younger sisters, one of which is away at college and coming home soon and another of which is graduating college.
Kari is grateful for the Delaware Marathon race directors (Wayne Kursch and Joel and Stacey Schiller) and for being given the opportunity to be the relay finish line announcer. Kari gives a shout out to listener Liz for stopping by during the relay to support TRLS! Kari also saw fellow TRLS listeners Foti, Becky, Jody, and Margaret. Kari gushes about the Delaware Marathon with its PR bell, friendly back-of-the-pack mentality, and more! Kari mentions “Everything You Need To Know About The Boston Marathon W/ Dave McGillivray” (Episode 67).
Next week, Kari interviews marathoner and mother of five, Rebecca Clarke, with whom Kari ran her first marathon.
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Contact:
Laura Vanderkam:
Website: LauraVanderkam.com
Facebook: /lauravanderkamauthor
Twitter: @lvanderkam
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Neurologist Elena Frid, MD, discusses the latest Lyme disease findings, Lyme misinformation, how to protect yourself against Lyme disease, and how to treat ongoing Lyme symptoms. Serena Marie, RD, explains how to become a fat-adapted runner and how to transition away from fueling with carbohydrates.
Featured Guest: Elena Frid, MD
Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider.
The mid-Atlantic, northeast region of the United States, among other areas, faces a great risk for Lyme disease—of an endemic (regularly found among particular people or in a certain area) proportion. Neurologist, Dr. Elena Frid, who specializes in Lyme disease, joins Kari to inform listeners about this horrible disease.
- For the last five years, Dr. Frid has treated adult patients with Lyme disease, and she feels that ultimately Lyme disease is a neurologic condition.
- She has attended different conferences, such as the International Lyme and Associated Disease Society (ILADS) conference.
- She has attended such events as the Hugged by Global Lyme Alliance and has become part of their medical advisory board.
- Lyme disease is a bacterial infection and is a very elusive type of organism. It is often very difficult for doctors to diagnose. For more information, go to the Lyme section of Dr. Frid’s website.
- To find a Lyme-literate physician in your area, visit org.
- There are certain laboratory tests and physical exam findings that you can undergo, but not everyone will test positive even if they do have Lyme disease.
- The testing that’s available now may be up to 50 percent inaccurate, according to Frid.
- She sees symptoms at the onset of the disease, such as low-grade fever, fatigue, chills, aches, headache, joint pain.
- The typical rash that occurs may actually happen in less than 50 percent of patients, and many times the rash isn’t the classic bull’s eye rash that people are told to look for.
- People can also develop neurologic symptoms when symptoms go undiagnosed for weeks or months, such as debilitating headaches, facial weakness (Bell's palsy), numbness or weakness in limbs, muscles aches and twitches, difficulty moving, debilitating fatigue, dizziness, nerve pain, and so on.
- Listen to your body, and you will know that something is wrong. Don’t excuse symptoms as just stress.
- To diagnose Lymes disease, doctors should consider the patient’s history, a physical exam, and blood work, as well as MRIs or nerve testing.
- Blood tests may be 50 percent inaccurate, and if you get tested within 4 weeks of a tick bite, the test is only 30 percent accurate.
- The criteria established by the Centers for Disease Control and Prevention (CDC) is very strict. Frid recommends getting to know more about the blood testing and speaking to Lyme-literate physicians, especially if you’ve had a thorough medical workup for your symptoms and all other tests come back negative.
- She recommends going to org to find Lyme-literate physicians.
- In terms of geography, Lyme disease is more prevalent in the northeastern states like NY, CT, PA, and NJ. However, Lyme has been reported in every state in the United States, according to Frid.
- If you do find a tick on yourself, you can send the tick in to be tested to bayarealyme.org.
- Ticks are extremely small. Adult ticks are only the size of a poppy seed.
- You should check for ticks after you’ve been outdoors in grassy, wooded areas. Have a partner check for you, particularly around the groin area, between your toes ,under your armpits, behind the ears and knees, and in the hair line.
- To remove a tick, grab it by the head and pull it out. Use a magnifying glass and tweezers. You can save the tick in a plastic, sealed bag.
- Many Lyme-literate physicians are now saying that the literature that says you are not prone to Lyme disease if a tick has been attached for 72 hours or less is incorrect.
- If you go into an emergency room and they say you don’t need to worry since the tick has only been attached for an hour or two, you might want to seek a second opinion.
- To prevent getting Lyme disease, wear proper clothing, such as long-sleeve shirts, long pants, socks, light-colored clothing, and closed-toed shoes. You can pretreat your clothing (by soaking) with a permethrin pesticide that binds to the fabric. There are natural repellents too, such as Buzz Away.
- To protect your yard, you can use fencing and mulch.
- The CDC acknowledges the fact that patients may have chronic Lyme symptoms even after adequate diagnosis and treatment. The body develops antibodies and is essentially fighting itself.
- Some Lyme-literate doctors believe that it could be or is an ongoing infection that was never fully treated. They believe that you need to be treated for six to eight weeks instead of just two to three weeks after exposure to a tick. The bacteria multiplies every four weeks.
- If you are exposed to a tick, especially in those endemic regions, Dr. Frid suggests starting treatment even before testing the tick.
- Frid recommends a healthier diet for patients, but she wants to emphasize that if you do have Lyme symptoms, you cannot treat it just with diet. You have to treat it appropriately and then supplement with smart food choices and physical activities.
- She recommends foods that increase good bacteria in your gut (refrigerated fermented foods, yogurt). She suggests staying away from a lot of sugar or grains and making smart decisions.
- Besides medication and nutrition, you can work out as long as you are able.
- To support loved ones with Lyme disease, you can simply be there for them and believe them. Some Lyme patients have a hard time convincing others that something is wrong, because physically they may look fine. Be patient with the expectations for treatment durations (which can take up to one to three years) and help the patient be an advocate for him or herself.
- After any elective surgical procedures (tooth extraction, labor and delivery, gall bladder removal), due to stress on your body, Lyme symptoms may become accentuated and out of control.
- Frid says that the answer to whether someone can give Lyme disease to someone else through sexual contact is unclear.
- At this time, there is no Lyme disease vaccine for humans.
- She believes that this disease should really be called tick-borne illnesses, because there are other infections that may be transmitted through ticks including bacteria and viruses that may take a long time to treat.
- She recommends a four-step approach to know when to come off of medication. There is no set time frame, since every body is different:
- Once you’ve been on antibiotics, recheck your blood work to make sure that the antibodies are clearing or have cleared.
- Make sure that you’ve been asymptomatic for two months while you’re still on antibiotics.
- You’ve had an illness unrelated to Lyme disease during this period that has not exacerbated your symptoms.
- When you know/feel that it’s all gone.
Serena Marie, RD
Go-to, real-food dietician answers a listener’s question about fat-adapted running and how to transition from being a carb-fueled athlete to a fat-fueled athlete.
- Serena’s information is based on the following literature and her blog post “Real Food Fueling for Runners”.
- “Utilization of lipids during exercise in human subjects: metabolic and dietary constraints”
- “Fat Metabolism During Exercise: A Review. Part III: Effects of Nutritional Interventions”
- “Strategies to enhance fat utilisation during exercise”
- In order to transition from being a carb-fueled athlete to someone who relies on fat to fuel, it’s important to do a few things prior to race day.
- Regularly engage in fasted cardio.
- Practice doing fasted runs with caffeine.
- Perform endurance exercise on a regular basis.
- For seven to ten days prior to race day, transition your diet to being a high-fat diet where 60–70 percent of your calories come from fat.
- You can go over an hour or two during a run without consuming calories by using your own body fat (your own endogenous fat stores) to fuel. You might just need to take something with electrolytes in it during a long run.
- Question: How do you get used to and comfortable doing fasted runs?
- Answer: Take a little bit of dark chocolate or a scoop of peanut butter or coconut oil along as you transition to being totally fasted when running.
- The first few runs during your transition could be difficult. But remember that every body is different. Your magnesium becomes depleted in the body very quickly, so it’s important to supplement with magnesium. Serena and Kari also talk about magnesium deficiency in “Teri Goetz” (Episode 54).
- Dark, green leafy vegetables and bitter chocolate both have good amounts of magnesium in them.
- If you don’t choose a diet high in fat, it’s still possible to still do well doing fasted cardio.
- If you can do fasted runs, it suggests that your body is good at being fat adapted.
Gratitude Jar (Woot! Woot!)
Serena is grateful when listeners contact her via social media! She and Kari have so much fun interacting with listeners, so please tweet Serena at @SerenaMarieRD and Kari @KariGormley. You can also connect on Facebook via The Running Lifestyle Show page.
Kari is extremely grateful that she can reach out to rock stars like Dr. Elena Frid to get all the latest information concerning key topics.
Next week, Kari interviews the TRLS April Book Club author, Laura Vanderkam, who wrote 168 Hours: You Have More Time Than You Think You Do. Vanderkam will chat about her book, answer questions, talk about her running journey, and is also the featured Runner of the Week.
Contact:
Elena Frid:
Website: NeuroAssociatesNY.com or ElenaFridMD.com
Bio: Dr. Elena Frid is an American board certified neurologist who holds double board certifications from The American Board of Psychiatry and Neurology (ABPN) and The American Board of Clinical Neurophysiology (ABCN).
Dr. Frid helps patients (18+) with diagnosis, treatment, and management of disorders affecting the nervous system, muscles, peripheral nerves, spine, and the brain. She is also a Lyme Literate specialist who sees patient with Neuroborreliosis and other tick borne diseases and works close with Infectious Disease specialists and Primary Care physicians to encompass the best possible treatment.
Dr. Frid received her BA/MD degree from Rutgers Medical School, NJ and her residency, chief resident and fellowship training in Neurology and Clinical Neurophysiology from North Shore University Hospital-Hofstra North Shore LIJ School of Medicine, NY. She is currently a medical director at Neurology Associates of New York, a private practice in New York City on the Upper East Side.
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Veterinarian and author Dr. Ernie Ward, DVM, CVFT, talks about why all dog breeds may make good running partners, the proper way to run away from a dog if you think he or she is about to attack, the importance of vaccinations, and Lyme disease. Serena Marie, RD, shares some of her favorite unique vegan/vegetarian protein options.
Featured Guest and Runner of the Week: Dr. Ernie Ward
North Carolinian, University of Georgia College of Veterinary Medicine graduate, Dr. Ernie Ward, (who also happens to be an Ironman, certified personal coach, surfer, and fantastic dad and husband) stops by to talk about best dog running breed qualities, how to start running with your dog, and more.
- He wrote Chow Hounds: Why Our Dogs Are Getting Fatter -A Vet's Plan to Save Their Lives.
- He gives dog owners tips on how to run with their dogs:
- #1: It has to be the dog’s idea. The dog’s
personality and lifestyle have to match that of a runner.
- Just because a breed is predisposed to running well, doesn’t mean each individual dog will be an amazing runner.
- He’s seen beagles who can outrun greyhounds by leaps and bounds. He’s seen whippets that can hold their own against labradors.
- Short, stubby dogs might not be well suited for all climates or conditions, but don’t let the breed be the persuading factor in choosing a canine running companion.
- #2: Start out slow and easy. Even people try
to do too much too fast (which can lead to injury), so the same
concept applies to our doggie friends.
- If you and your dog haven’t been running together, start out with a short run around the block of a quarter mile. Then gradually let your dog work their way up in mileage.
- He has treated dogs for overuse injuries, so be aware that that could be an issue.
- #3: Evaluate your gear. Develop a system that
works for you and your dog. Consider using the following:
- A handheld, short, four-to-five-foot leash (don’t use retractable leashes for running—think “lanyard of death”)
- A running belt attachment
- Collapsable water bowl for longer runs—account for your dog’s ability to stay hydrated and take a rest break every thirty minutes (dogs don’t perspire like we do)
- He believes that all dogs have the potential to make great running partners.
- For both runners and cyclists, sometimes dogs may appear
ferocious or like they’re about to attack. In these instances, Dr.
Ernie gives the following advice:
- Steer clear, and avoid the situation. Do not approach dogs. Move to the opposite side of the road or trail.
- Most often dogs react out of a fear response. Forward-posturing behaviors (elevated stature, erect ears or tails, hypervigilant posture) signal fear.
- Don’t try to run away. If you do, try to seek protection like a nearby house or a car if possible.
- Stand still, be like a tree, and avoid eye contact. Most dogs will rapidly approach you and then stop inches away from you.
- If the dog tries to bite you, focus on getting out of the situation and causing as little harm as possible to the animal and yourself.
- Some people try to strike the dog if it’s biting, and he suggests not doing so.
- Ninety percent of all potential harmful situations are avoidable in his opinion.
- What if you’re running with your dog, and you’re approached by
another oncoming dog?
- Optimism bias: This is a mindset that says, “My dog is a nice dog and likes other dogs. Therefore, all other dogs like my dog.”
- Try to remain as calm as possible, and try not to provoke the dog. Put as much distance between you and the dog as possible.
- Keep your dog restrained.
- If you’re running near swamp lands, alligators, like most reptiles are very docile. They’re not looking for a fight.
- Accessibility: If you have access to calorically dense foods, you’ll be more apt to overeat. If you have access to safe trails or sidewalks or a nearby gym, you’re more likely to exercise.
- The same thing applies to our pets—do you have access to safe areas to exercise like a dog park?
- Ernie is passionate about vaccinations and end-of-life care for pets. There’s been an ongoing debate in pediatric and veterinarian circles about how many vaccines are absolutely necessary. There’s a concern in cats with a devastating form of cancer that is believed to be related to the rabies vaccine. This led Dr. Ernie to question the old adage of vaccinating every year for everything.
- He suggests making sure that your cat is only getting the distemper vaccine every three years.
- Ernie mentions Leptospirosis, which is a disease that raccoons, deer, and rats carry. It causes kidney failure, and your dog can give it to you. There is a vaccine that has to be administered once a year.
- When you visit your vet, ask these three important questions: What are we here for? Is that necessary? Why is that necessary?
- Lyme disease is more of a threat for humans than pets. If you’re trail running, protect yourself against ticks (especially deer ticks). For dogs, there are vaccines out there. Ask your vet to explain each type of vaccine on the market.
- If you have a dog, this year will be terrible for fleas and ticks. If your dog is a reservoir for ticks, and those ticks detach in your home and make their way onto you, they can transmit Lyme disease. There are newer preventatives out there that will last more than a month at a time.
- Kari asks about hypoallergenic dogs and allergies. He says there’s really no hypoallergenic dogs. Dogs shed hair and skin cells, so until we have a dog that doesn’t shed those, there will always be some type of issue for folks with allergies to dogs. There are dogs that are less likely to cause allergic reactions, such as Havanese.
- Allergy shots are a series of injections (weekly, then bi-weekly, then every two to three months or so) that work for some people (about 50–60 percent of the time), but it’s not a great solution.
- He founded the Association for Pet Obesity Awareness, because he saw in his clinic an alarming rate of overweight dogs and cats. About 54 percent of dogs and 58 percent of cats are classified as obese.
- Type II diabetes and osteoarthritis are both highly influenced by your pet’s weight.
- Find out why Dr. Ernie will never encourage anyone to do an Ironman!
- He’s found through experience that in his 20s, he focused on building strength, in his 30s, he began to develop endurance, in his 40s, he pushed for ultra endurance, and in his 50s, his focus is on developing a strong core (long-distance ocean paddling) and enhancing flexibility (like yoga). In his 60s, he’ll start to dial things back to focus mostly on yoga and pilates.
- He discusses the telltale signs of overuse injuries in dogs. If you’re on a run, look for sudden shifts in pace, belabored panting/breathing, limping, or refusal to continue to run.
- Dogs recovery considerably faster than humans, due to muscle mass and they’re more adaptive to cellular injury and repair than humans.
- Kari asks if bearded dragons are really the dogs of the reptile family. (The Big Kahuna has a bearded dragon as a class pet.) Sometimes their environments can get too hot or too cold.
- Ernie’s three web sites include the following:
- com
- org
- vet
- #1: It has to be the dog’s idea. The dog’s
personality and lifestyle have to match that of a runner.
Do you have a question that you’d like answered on air? Run on over to therunninglifestyle.com, and select the Send Voicemail blue button on the right-hand side of the home page.
Final announcement The Delaware Marathon Festival in Wilmington, DE, will be held on Saturday, May 7 (5K and kids race) along with a TRLS meetup at noon EST on Saturday, May 7 at the Riverfront Market in the upstairs section. On Mother’s Day (Sunday, May 8), the marathon, half marathon, and the relay races will take place. Kari will be the relay race finish line announcer. Go to the Contact tab of the TRL site to let Kari know that you’ll be at the meetup!
There is a full review of the Side Stitchy by Ginny page on the TRLS site! You can get a Side Stitch by Ginny headband with the TRLS logo on it too!
Head over to therunninglifestyle.com/join, because you’ll get an exclusive invitation to something super big and exciting that Kari is launching soon!
Serena Marie, RD
Serena Marie, RD, answers listeners’ questions about building muscle by using vegan or vegetarian protein sources.
- Even if you are a meat eater, it’s always nice to have variety in your diet!
- Serena shares some unique ideas, such as the following:
- Powdered peanut butter like PB2: Because the manufacturers have removed the fat from it, it’s now a food where most of the calories are coming from protein instead of fat. While peanuts are a healthy source of fat, if you’re someone who doesn’t have a problem getting enough fat but do have a tough time getting enough protein, this could be a good option for you. Warning: It has added sugar, so consider the Jiff powdered peanut butter. Add it to smoothies, oatmeal, desserts, cottage cheese, and so on.
- Hemp seeds: Most of the calories come from fat, but for 3 TBSP, you get 11 grams of protein. It has all nine of the essential amino acids (the amino acids that our bodies cannot produce on their own). Amino acids are the building blocks of protein. You need to eat them in order to get them into your body, and your body needs these amino acids. They work almost like a puzzle to fit together and build protein.
- Edamame: Add this to stir-frys with rice, quinoa, or with vegetables. Most of the calories are from protein and fat. One cup has about 17 grams of protein. It also has the essential amino acids. Buy organic if you can so that it’s not genetically modified. Add some salt if you're looking for a salty snack.
- Seitan: This is a gluten-containing source of protein. In terms of alternatives to meats like tofu and tempeh, seitan is by far the highest in protein and lowest in fat and carbohydrates. Three ounces of seitan has 18 grams of protein. You can make gluten-free versions using buckwheat.
- After a hard workout or run, you want to ideally eat 20–30 grams of protein, and these four options are something new or different to try!
- Kari asks how often Serena likes to eat soy personally. If you’re eating it from a whole-food source, you can’t consume so much phytoestrogen (a molecule that mimics estrogen) to cause hormonal disruptions or damage. If you’re consuming it in a processed form (soy milk, soy protein bars, soy nuggets), the protein, fat, and fiber are stripped, and you’re apt to consume more of it. In that case, she recommends staying away from it, because your body can’t regulate the amount of phytoestrogen you’re being exposed to.
- Kari mentions that soba noodles are very expensive and asks listeners if they know why.
- Kari also talks about sundaes that she makes that include defrosted strawberries and blueberries, chia seeds, hemp seeds, and sometimes some Navitas cacao or coconut, and she thinks that might be another good alternative as a yummy protein source.
- Serena answers why omega-6s aren’t the greatest. The body needs a balance of omega-3 fatty acids and omega-6 fatty acids. Omega-3s are the anti-inflammatory fats, and omega-6s are the pro-inflammatory fats. We need to go out of our way to eat omega-3-rich foods. Examples include tuna, salmon, seaweed or kelp, anchovies, nuts (macadamia and walnuts), grass-fed, fatty meat, and grass-fed pastured yogurt or butter..
Gratitude Jar (Woot! Woot!)
This week, Kari is grateful for the opportunity for the first time to eat a grass-fed burger at a restaurant called Harvest Seasonal Grill & Wine Bar. She’s also grateful for Siggi’s 4% yogurt.
Serena is grateful for experiencing her first Passover. She made some great memories with her friend Jane’s family and got to try gefilte fish. She also found the hidden afikoman, which is is a half-piece of matzo which is broken in two during the early stages of the Passover Seder and set aside to be eaten as a dessert after the meal.
Kari announces the three upcoming books for the TRL Book Club!
May 2016
The Champion’s Comeback: How Great Athletes Recover, Reflect, and Reignite by Jim Afremow, PhD
June 2016
Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation by Norman E. Rosenthal, MD
July 2016
Runners of North America, A Definitive Guide to the Species by Mark Remy
Kari was recently featured on the Marathon Training Academy podcast in an episode called “Running a Marathon for Charity—Interview with Kari Gormley.” She was also on a podcast called Faster Than Normal in an episode titled “ADHD Runner, Podcaster, Wife and Mom, Kari Gormley.”
Finally, Kari was featured on Swedish National Television talking about the presidential primaries in Delaware.
Next week, Kari is thrilled to have Dr. Elena Fried on the show. She specializes in Lyme disease, busts some Lyme disease myths, and discusses what we can do to prevent it.
Contact:
Ernie Ward:
Website: DrErnieWard.com
Facebook: /DrErnieWard
Twitter: @DrErnieWard
YouTube: /DrErnieWard
Instagram: @drernieward
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
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Author Margaret Webb (of Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer) returns to talk about race etiquette, body image, and ways to live a healthier, longer running lifestyle. Serena Marie, RD, and Kari fill the Gratitude Jar this week and also talk about what stress and cortisol levels do to the body. Serena recaps the Eileen C. Dugan Memorial 5K that she recently ran, and Kari updates listeners on her back injury.
Featured Guest: Author Margaret Webb
Kari and Margaret Webb, from self-titled Episode 48, converse about what’s going on in Margaret’s life right now, race etiquette, body image, the top seven ways to live a healthy life, and much more.
- Margaret has been running in her late 20s, and because of her flat feet, she was always afraid of running too long or far.
- One day, her sister challenged her to run a half marathon, and she felt she couldn’t say no since her sister is thirteen years older than she.
- After her first book came out, called Apples To Oysters: A Food Lover’s Tour Of Canadian Farm, she felt she needed to lose a few pounds gained while researching and going on tour to promote the book.
- She thought she’d try her hand at a marathon, and she was about to turn fifty years old, so she wanted to try to get into the best shape of her life.
- She had an amazing fiftieth year, ran several marathons, and achieved a personal best (PB).
- Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer is her memoir as an overweight smoker and couch potato to a fit distance runner. She also talked to long-distance female runners while writing the book.
- Her largest goal was to turn herself into a runner who could run for life.
- She found that when you get into distance running, there’s about a ten-year arc where you continue to build your speed and strength but you inevitably run into a slower period.
- Age doesn’t disappear, and it shouldn’t stop anyone from starting running at any age.
- Find the age grade running calculator that Margaret mentions
here. * Kari updates Margaret on her experience of running three marathons (and how it all started in “ Bank Of America Chicago Marathon Race Director Carey Pinkowski” Episode 88) and how she enjoys 5Ks and half marathons much more. * Margaret talks about the ridiculousness of thinking we are not runners if we haven’t run the marathon distance. She thinks it’s useful and interesting to have trained for a marathon, because it’s a big goal to achieve. * Many women can and do successfully run marathons well into their 70s, 80s, and 90s. But for most of us, in order to be healthy running those distances, we need to cross train a lot. * Margaret wants to get into distance swimming, kayaking, and cycling. * One major takeaway is to respect your body type and mechanics in order to run injury free. * Last year she ran the BAA 5K with some of her running club friends and had an amazing time. The next day, she took a running tour through Boston. Although it’s sexy to run a big-city marathon, there are other ways to run a city too! * Margaret thinks that 5 and 10K distances should get more respect. For the BAA 5K, you self select what corral you go in, so those runners who are least experienced go to the first corral to try and get to the finish line faster. In the first corral, there were elites mixed in with slower runners. * For folks in the second or third corral, they had to pass the slower runners from the first corral. People were even stopping to walk in the first corral, which made it very difficult for the faster runners who had to dodge and weave around slower folks. It becomes frustrating and dangerous. * Her goal was to run a personal best there, and she wanted to try and place in her age group, so she wanted the conditions for a fast race. * For someone who’s new to a 5K race, Margaret suggests the following etiquette: + All races should have an etiquette guideline with the race kit/bag. + For those who are on a run/walk program, during the walking phase, you should make a signal before you start to walk and move to the side of the race course. Kari mentions that when doing the Galloway Method, Jeff Galloway suggests to raise your arm to say that you’re slowing down and to go to the side of the course. + Properly place yourself in a corral that matches your ability. + Kari mentions a book called Runners of North America: A Definitive Guide to the Species by Mark Remy that satirically classifies 23 different types runners in a humorous way. * Margaret talks a bit about body image in her second book. * The women’s running movement is still so young and new that most runners have not really experimented or understood the full range of running opportunities that are available. * The movement is fixated on the half marathon, but there are many other distances to choose from. * One thing that women has largely ignored is the USATF Masters Track and Field movement, which includes shorter distances like the 100- and 200-meter races. * You can get tremendously fit by doing shorter distances, and that suits many women in terms of training. * What Margaret learned from the sprinters is that they built muscle really well, and older women struggle to keep muscle mass, so it’s important to do activities that enhance muscle gain. * Sprinters have a bit of a stronger physique, and they look less “ravaged” as Margaret puts it. The distance runners seemed to be more frail because of less upper-body strength and miles taking their toll. * In terms of body image, she’s spoken to quite a few women at women’s-only races who started out their running careers at higher weights. When she started with her running club, she was 40 pounds overweight. * Margaret talks about social contagion, which is when you run with a group of positive people, you will catch that positivity. When you run, take some time to get into a positive mindset before you run. * For runners who might be insecure about their bodies, she suggests joining a supportive, like-minded group to keep you positive and motivated. * There is a movement called City Fit Girls that started in Philadelphia that’s just for women runners, and their mantra is, “No woman left behind.” * Kari recently heard about Alexis who moved from Baltimore to Phoenix, who went on a run sponsored by a running store, and she was left behind on a run in the dark, having just moved to the area. * It’s key to also find a good running store that takes you seriously and respects you. * Margaret is hungry to get back into a regular, disciplined training program soon with a few goal races but more diversified (like the Thousand Islands race series). * Kari and Margaret chat about mindset, nutrition, sleep, exercise, meditation, being with your tribe, and being outside. Kari mentions giving up alcohol and sugar, and she feels better without both. It affects her sleep and the way she feels. * Going through major life changes like selling a house, moving, moving away from good friends, can all be stressful. She recognizes that getting on a stricter schedule and focusing on the six or seven keys will get her back on track. * Kari gives a shout out to Canadian listener Malcolm Richmond who got into both Chicago and New York through the lottery system. His wife ran the Chicago Marathon for the first time, and Kari tells a funny story about Malcolm shouting out of a cab window. When Kari and fellow TRLS listener Liz Whitteberry were talking to meet Serena for dinner, who do they bump into, but Malcolm!
Thank you, TRLS listeners! “Running And Art: Turn Your Dreams Into Plans” (Episode 124 with Ann Rea) has received a ton of feedback! Many listeners thought it was a refreshing episode, because it portrayed depression and anxiety in such a raw and real light. We LOVE feedback and show ideas, so e-mail Kari@therunninglifestyle.com, leave a note on the Facebook page, or reach out via Twitter.
It’s almost here! The Delaware Marathon Festival in Wilmington, DE, will be held on Saturday, May 7 (5K and kids race) along with a TRLS dinner meetup (details to come). On Mother’s Day (Sunday, May 8), the marathon, half marathon, and the relay races will take place. Kari will be the relay race finish line announcer. Go to the Contact tab of the TRL site to let Kari know that you’ll be at the meetup!
Gratitude Jar (Woot! Woot!)
This week, go-to, real-food dietitian “Speedy Scientific” Serena Marie, RD, is grateful for science. As a dietitian, she’s invested in science, and now she’s reaping the benefits of science in terms of the different types of training she did while she was injured (HIIT workouts and strength training). Now she’s only running twice a week, but she PRed at the Eileen C. Dugan Memorial 5K. She’s grateful that by listening to science and doing HIIT workouts, she’s been able to keep up her endurance and speed without a ton of running the last three months. She was the first woman to cross the finish line! Congratulations, Serena!
Kari is grateful for Serena! She talked to Serena about something that she was taking to heart too much that wasn’t even her own stressor, and Serena snapped her out of it by explaining things in her scientific, millennial way.
Serena Marie, RD
Serena Marie, RD, explains what happens physically to your body when you’re stressed out.
- Don’t take on other’s issues. It’s important to minimize stressors that aren’t actually your own. When you respond to other people’s stress, you are doing damage to your own body.
- The hormone cortisol spikes in your body, and it sets off the fight or flight reaction in your body, where your body thinks there’s a major stress going on, even if it’s a slight emotional stress.
- When we exercise, it’s a healthy stress to our bodies, but when you’re sitting in the car during rush-hour traffic or recounting a stressful situation to your significant other at the dinner table, your liver starts to put out triglycerides (sugars) and LDL cholesterol, which is preparing your body for that flight reaction. When you’re sitting down, you’re not utilizing these sugars and cholesterol, but if you were running and your body reacted that way, it would be good because your body could use the sugars for fuel.
- Try to be in the present and just breathe. Visualization is powerful, but it’s hard to believe until you see it manifested and actually happen.
- Take a picture of what you visualize, and use the hashtags
TRLS and #visualization on social media. Mindset is everything,
and we are our own worst enemies at times. * Serena also chats about her BAA 5K experience, which she loved, because Boston is alive with the spirit of the marathon that weekend. Being a part of the running community was amazing, she thought the starting line was well organized, and she doesn’t recall tripping over other runners or it being too crowded.
Share with us what you’re visualizing for success! Think about a success happening and what you’ll say or feel like. Have you used visualization before, and how did it work out for you?
The first week of May is National Pet Week, so in next week’s episode, Kari talks about how to run with dogs and which breeds are great to run with. She feels honored to chat with Rachael Ray’s go-to veterinarian, Dr. Ernie Ward. Ward is an Iron Man who talks to Kari about Lyme disease, how to care for a bearded dragon, and much more.
Contact:
Margaret Webb:
Website: www.margaretwebb.com
Book: Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer
Twitter: @MargaretWebb
Margaret's Facebook Page
Website: MargaretWebb.com
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Ashley Reaver, RD, from Inside Tracker, talks about how endurance athletes monitor their biochemical and physical markers and how you can too. Go-to, real-food dietitian Serena Marie, RD, talks about blood sugar and a new product that can help monitor your blood sugar levels. She also discusses pre-prediabetes. Runner of the Week, Marla Lenox, talks about why she started running, and how her running has influenced others. She also provides a race recap of the Big Beach Marathon in Gulf Shores, AL.
Featured Guest: Ashley Reaver, RD
Ashley Reaver, RD, from Inside Tracker, works daily with endurance athletes to better their nutrition. The Inside Tracker “platform tracks and analyzes key biochemical and physiological markers and applies sophisticated algorithms and large scientific databases to determine personalized optimal zones for each marker,” according to the company’s web site.
- Inside Tracker’s work with markers sets it apart from your normal clinician’s tests and results, since your primary physician is simply scanning for disease and to make sure you aren’t dangerously approaching a disease state.
- Most of Inside Tracker’s clients are what Ashley calls “worried well”—which means generally healthy athletes who want to have more information on themselves.
- The levels of biochemical markers that might keep you out of a diseased state aren’t necessarily the same levels of those markers that you would want for optimal performance.
- Example: Prediabetes starts at around 100 mg/dL, and your primary physician most likely won’t alert you that anything’s wrong until 99 or 100 mg/dL; when in fact you might be at 98 mg/dL and would have the opportunity to turn the situation around.
- Ashley gives clients nutritional and supplement advice on how to optimize their health.
- Kari had a test in February 2015 through Inside Tracker, and compared her results then with her results after running three marathons in six weeks to see if the results differed.
- Kari’s glucose is a little higher than what Inside Tracker’s optimal range is, but this is typical for endurance athletes (but not to the prediabetic level).
- This is because muscles’ primary/preferred source of fuel is glucose, and that’s what many athletes choose to fuel with.
- Ashley suggests that the best time have a sugary fuel (sports drinks or gel, fruit) is right before, during, or after a workout, because your muscles are craving that fuel source.
- After running three marathons, Kari’s glucose was 94 mg/dL.
- Ashley’s glucose used to be around 96 mg/dL, but once she cut down on bananas after her own Inside Tracker test, it’s been in the 70s ever since. Her body doesn’t metabolise bananas well, and that’s something she found out after using Inside Tracker’s knowledge.
- Iron is another vitamin that many endurance athletes are deficient in. The clinical level of deficiency is very low. Inside Tracker also tests a marker called ferritin, which is the storage form of iron. It is the biomarker that you want to have your finger on the most, because it’s the best indicator of iron status overall. Ferritin is something your primary doctor might miss.
- Women under fifty years old lose more iron than men of the same age (and even more so women who are vegetarians or who don’t eat much red meat). They can include more leafy greens, shellfish, fortified cereals, and so on to help improve iron levels.
- Ashley says that ferritin is like filling a swimming pool with a garden hose—it takes a long time for your body to feel comfortable storing iron away. The lower the ferritin marker, the longer you’re going to have to take a supplement in order for your body to start raising your iron level in subsequent tests.
- Kari saw a nice spike in her iron levels, and she thinks it might be because she started using a cast iron skillet.
- Hemoglobin levels can also play a factor in how much energy endurance athletes have. It’s a molecule on the red blood cells that help transport oxygen to our working muscles. You may have a low hemoglobin level if you feel like you can’t push yourself hard or complete the distance that you’d like because of fatigue. Hemoglobin is made from ferritin stores, so if you have a low hemoglobin level and low ferritin levels, that’s caused by a lack of adequate iron.
- Vitamin D is another key player. For almost all athletes across the board, Ashley has found that most people are deficient in Vitamin D. Naturally occurring good sources of Vitamin D include fatty fish (salmon, halibut, trout, sardines) and fortified dairy products. The best way for a very clinically deprived athlete is to take a supplement.
- Ashley likes to see a blood level set above 40 ng/mL for Vitamin D.
- Another important marker that Inside Tracker tests for is cortisol, which is a response to lifestyle stress, pushing too hard, improper fuel, or not enough sleep. Inside Tracker has been the first business that has definitely told someone on paper that they need to take a break and sleep more.
- Cortisol is a catabolic hormone, and it functions to increase blood sugar through gluconeogenesis, to suppress the immune system, and to aid in the metabolism of fat, protein, and carbohydrates. It also decreases bone formation.
- Kari saw a fairly significant decrease in her cortisol from February 2016, which surprised her. There are certain diseases that would cause high cortisol levels, such as thyroid or joint issues. Try to be more mindful of what your thoughts are doing to your body. Meditation and yoga are also good ways to relieve stress.
- Kari mentions Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution's Other Rules for Total Health and Well-Being by John J. Ratey.
- Try to time your Inside Tracker blood test after a really intense training block or a really hard race or before those events.
- To look for muscle damage, the test should look for creatine kinase. For endurance athletes, Ashley doesn’t see quite as high creatine kinase levels, because running can take more of a toll on joints than it can the muscles.
- Kari’s creatine kinase levels were fine before and after her three marathons.
- If you buy one test from Inside Tracker, every year you can update it with a free set of blood from your yearly physical.
- She encourages athletes to get tested at least through one training season.
Runner of the Week: Marla Lenox January Jabra earbuds winner and Big Beach Marathon runner, Marla Lenox, talks about why she started running and how she fits in running with a husband, daughter, and a full-time job.
- She started running two years before her daughter was born to get in better shape so that she could be healthy during pregnancy. When she started running, she was about twenty pounds overweight, didn’t feel good about herself, and had poor nutrition.
- She started eating more vegetables and meat.
- Running keeps her sane when she’s very stressed.
- She’s currently doing Serena Marie, RD’s Shake Yo’ Sugar Habit challenge. She tries to substitute the sugary foods (cake and cookies) to healthier, whole-food options now.
- She ran until about eight months pregnant until she got uncomfortable. She was able to start running again before the doctor cleared her at five weeks.
- She then trained for a half marathon, and now runs marathons.
- Because of running, she and her mother have gotten closer and now run Disney races together. Her mother has started running with co-workers too.
- Her mom is now much healthier, and she seems more relaxed now that she has started running.
- Marla is married and initially felt guilty for running after she had her daughter, because her husband Josh didn’t quite understand what running meant to Marla at the time.
- She works full-time, so she gets up around 4:30 or 5 a.m. to get home by 6:30 a.m. to get her daughter ready for school. She does speed work on Tuesday nights, and she does her long runs on Sunday mornings.
- Marla’s daughter loves to run. She ran a kid’s race at Disney, and was so proud of herself for getting a medal like her mom. There’s a one-mile run for the older kids and a 200-yard dash, a 400-yard dash, and a “diaper dash” for kids at the ESPN Wide World of Sports.
- Marla ran the Big Beach Marathon in Gulf Shores, AL. The weather was a little warm, the flat course started on the road, went to back-country trails, and then finished on the road coming back to the Hangout where it started and ended. There were not a lot of spectators, and it was a very small race.
Don’t forget! The Delaware Marathon Festival in Wilmington, DE, will be on Saturday, May 7 (5K and kids race) along with a TRLS dinner meetup (details to come). On Mother’s Day (Sunday, May 8), the marathon, half marathon, and the relay races take place. Kari will be the relay race finish line announcer. Go to the Contact tab of the TRL site to let Kari know that you’ll be at the meetup!
Serena Marie, RD
Kari asks Serena Marie, RD, to explain DexCom, which helps diabetics monitor their blood sugar levels. It could also be used for dieters who are trying to monitor their blood sugar levels.
- Side note: Side Stitch by Ginny has made special TRLS headbands! Serena loves hers so much that she wears it constantly. They’re easily washable and look awesome.
- DexCom is a blood sugar glucose monitor.
- If you have Type II diabetes or are born with Type I diabetes, then you have to monitor your blood sugar and may need to adjust how much insulin you take.
- It’s hard when you’re dieting to increase nutrient density and decrease caloric density, and it will take time to see fat loss. Rather than having to wait weeks to see the effects of your dietary changes, if you could have that immediate feedback of seeing what a meal does to your post-meal blood sugar.
- In Serena’s Shake Yo’ Sugar Habit challenge, she promotes asking yourself what prompted you to eat sugar and what were you feeling.
- So many people “double carb load” unnecessarily where they may have French fries with a hamburger and bun, or they may have chips with a sandwich. Some may be walking around with pre-prediabetes and not even know it. Think about Serena’s quote: “You don’t need to carb load for your desk job.”
- As a dietitian, Serena prides herself on the fact that nutrition is an ever-evolving field of study. The US dietary guidelines are based on science from the 1950s or science that wasn’t really based on science.
- If you’ve listened to the podcast from the beginning or read Serena’s blog from the start, you’ll see that her thinking has evolved and grown. For example, she’s not as pro-ketogenic diet as she once was and does think that simple, healthy carbs can be good for some people, especially female runners.
Gratitude Jar (Woot! Woot!)
This week, Serena is grateful that Brooklyn is located on a body of water, because she is in love with living there. It’s a place for foodies, there are tons of places to go running, and it is near the Hudson River.
Kari is grateful because she went to Tucson, AZ, and Cancun during Spring Break and didn’t get sick like the last time she and her family went to Cancun. She loves going body surfing with her family, and she’s especially excited that she found $25 body surf boards at Costco to use this summer.
Remember, some of the most successful people write in gratitude journals. In the morning, Kari draws a circle sun with lines/rays coming out, and she writes what she’s grateful for on the lines. Her family also has a Gratitude Jar that they use each evening. After they write what they’re grateful for, Kari picks out three different gratitude notes and reflects on them with her family.
We want to hear what you’re grateful for. Use the hashtag #TRLSgrateful to tell us today!
Next week, Kari brings back Margaret Webb, the author of Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer, who appears on Episode 48. They chat about race protocol, runner etiquette, and body image.
Don’t forget to join the TRLS e-mail list by going to therunninglifestyle.com/join today for special announcements!
Contact:
Ashley Reaver:
Website: InsideTracker.com
Facebook: Inside Tracker from Segterra
Twitter: @InsideTracker
Twitter: @ashleyreaver
Instagram: @insidetracker
Marla Lenox:
Twitter: @RunSweetPotato
Facebook: /marlalenox
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Artist Ann Rea, talks about her experiences with anxiety/depression and how running and art are therapeutic. Go-to, real-food dietitian, Serena Marie, RD, and Kari discuss the scale—how to interpret the scale’s reading, why to take body measurements to track your progress, and how to view and approach the scale healthfully. Kari also shares some of her experiences with being a former Weight Watchers facilitator and how to deal with the scale. Finally, Kari shares some information about San Francisco trail running.
Featured Guest and Runner of the Week: Ann Rea
Ann Rea first caught Kari’s attention when she was featured in an interview by Alex Blumberg (from This American Life and Planet Money) during a podcast class.
- Ann shares how, why, and why she started running.
- She suffered from severe anxiety, depression, and insomnia for ten or fifteen years. She took the traditional route of seeing a therapist, anti-anxiety medication, anti-depressants, sleeping pills, and every time she would go to her appointments, she was told about new medications.
- She found she had no passion or interest in her occupations at the time (cubicle Hell).
- Her psychiatrist said that based on her medical history, she would probably always suffer.
- She asked for a protocol to wean herself off of her medications, but her doctor didn’t agree. She tried to wean herself off, but that didn’t go well (think Emergency Room).
- At the time in Sacramento, CA, no one suggested exercise to help with her anxiety and depression, but she started walking anyway, hoping that would help.
- One day as she was walking, she sprang into a run and started running.
- When she moved to San Francisco to be a full-time artist and to build her business, she knew that she’d have to manage her stress if she was going to achieve her goals.
- Ann started running even more consistently.
- If she had had a psychiatrist, such as Dr. John Ratey, things might have turned out differently.
- Ann talks about neurofeedback, and she’s become familiar with Dr. George Pratt, who is a noted performance psychologist whose latest book is Code to Joy: The Four-Step Solution to Unlocking Your Natural State of Happiness.
- Kari says that medicine can be magical, but she also likes integrative medicine.
- Ann runs every Sunday morning with her friend Felix, who is a renowned psychic medium in San Francisco.
- Ann worked with disaster relief, and she had to find a way to balance the reality of having to react quickly and finish up cases per day. Listen to her “The Artist’s American Life” interview with NPR’s Alex Blumberg.
- She had the opportunity to see an amazing cross section of the United States and a real perspective of what disaster is. The good news is that everybody can recover. Physical things don’t matter as much as your health.
- To get herself out the door and start walking at first, she made small promises to herself. For example, when she was working full-time and selling her art on the side, she was often tired, so she’d get herself up on Saturday morning, get ready for a run, and get out the door. If she didn’t feel up to a run, she’d turn back around.
- Jim Rohn said, “We are the average of the five people we spend the most time with,” so Ann was very clear in “firing” certain friends and be her own best friend. The act of being your own best friend means that you don’t tolerate certain behaviors, and you look for people who build you up, and you do the same for them.
- She improved her diet as well, and running became her meditation.
- Ann talks about running in the middle of the day. It helps her shift from the left brain to the right brain.
- She chats about the Making Art Making Money semester.She’s also launching a new website called com and has ArtistsWhoThrive.com.
- Move things from the “dream” category to the “plan” category.
- She took some a course on how to write a business plan at a small business development center to start her own art business. She was always very interested in marketing.
- She talks about running in Golden Gate Park, along Land’s End, and the Presidio of San Francisco.
- Her goal is to enjoy her runs, break a sweat, and clear the cobwebs in her head.
- She paints contemporary landscapes and works in oil and charcoal. Her subject is color and light, and she was mentored by Wayne Thiebaud.
- You don’t need to be an artist to be inspired.
- Ann shares a story about several years ago when she was working as a project management consultant. Two of her co-workers had Stage 4 cancer, and she gained a new perspective on life.
- Fear is just an illusion that is not going away, so stare it down and run through it.
- She mentions a book called Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields.
Please find a doctor that you feel comfortable with and who is integrative if you’re having any mental challenges. Every body is different, and we evolve. So at the end of the day, you’re responsible for your happiness.
Don’t forget to join the TRLS e-mail list by going to therunninglifestyle.com/join today for special announcements!
Serena Marie, RD
Serena gets feisty about the scale this week and explains the science behind water weight associated with runners.
- When Kari was a Weight Watcher facilitator for seven years (2006–2012), she was trained to say, “If you’re trying to lose weight, you should not get on the scale every day. If you’re trying to maintain weight, then getting on the scale every day is OK.”
- Serena’s take is that the National Weight Control Registry recommends to weigh frequently. This is good especially for someone who is tracking his or her weight to look at trends.
- This is a really important topic, because it drives Serena crazy as a dietitian, and it drives many of her clients crazy as well.
- She talks about why water weight is a real thing and explains the science behind it.
- There’s an app called Happy Scale where you can track your weight daily, and it gives you an average so you can see the trends.
- Specifically for runners, they may be especially susceptible to the scale changing. When you run, it’s an inflammatory process. We’re creating oxidative stress in the body.
- The threshold of when that stress becomes overwhelming to the system will vary per person. We can train our bodies to adapt to high mileages, but there is going to be an immediate, acute, short-term effect of inflammation and stress to the body.
- When you run a marathon, you might find that you gain weight. A capillary leak happens, where you’ve caused stress to the body, and it makes your blood vessels leaky. When that happens, a protein responsible for keeping water in the right place leaks outside of the cells, which can cause water retention.
- During Serena’s first marathon (as a senior in college), she gained weight.
- It’s important to figure out what the right distance is for you and what makes your body feel good. Being injured, Kari now has a different perspective on how much she really wants to run and how much her body can take down the road.
- Serena is very interested in whether or not high-mileage running causes damage to the body.
- How do you measure and hold yourself accountable? Weight frequently, write down trends, take before/after pictures in the same lighting and clothing, and use a measuring tape to record progress—not by the number on the scale.
- Any negativity in the struggle to lose weight will knock you down.
Gratitude Jar (Woot! Woot!)
Serena is grateful for receiving e-mails from her clients when they tell her victories that they have had. One of her current male clients has a lot of weight to lose, and he’s doing well with little changes in his life.
Kari is grateful for a quote that has been her mantra for 2016:
“Promise yourself
To be so strong that nothing
can disturb your peace of mind.
To talk health, happiness, and prosperity
to every person you meet.
To make all your friends feel
that there is something in them
To look at the sunny side of everything
and make your optimism come true.
To think only the best, to work only for the best,
and to expect only the best.
To be just as enthusiastic about the success of others
as you are about your own.
To forget the mistakes of the past
and press on to the greater achievements of the future.
To wear a cheerful countenance at all times
and give every living creature you meet a smile.
To give so much time to the improvement of yourself
that you have no time to criticize others.
To be too large for worry, too noble for anger, too strong for fear,
and too happy to permit the presence of trouble.
To think well of yourself and to proclaim this fact to the world,
not in loud words but great deeds.
To live in faith that the whole world is on your side
so long as you are true to the best that is in you.”
—Cristian D. Larson, an American New Thought leader
Kari also likes the following:
“Eyes on your own plate.” ~ Serena Marie, RD
“You don’t need to carb load for your desk job.” ~ Serena Marie, RD
“When you point the finger at someone else, you have four fingers pointing back at you.”
During the Gratitude Jar segment next week, Kari will read a listener’s e-mail.
Shout out and thank you to Bethany and Alexis for meeting Kari in Phoenix, AZ!
Next week, Kari talks with Ashley Reaver, RD, a registered dietitian, who specifically works with endurance athletes at Inside Tracker. Serena Marie, RD, chats about blood sugar and a product that might be able to help diabetics.
The Delaware Marathon Festival in Wilmington, DE, will be on Saturday, May 7 (5K and kids race) along with a TRLS dinner meetup (details to come). Reach out to Kari to let her know if you can meet up! On Sunday, May 8, the marathon, half marathon, and the relay races take place. Kari will be the relay race finish line announcer.
Contact:
Ann Rea:
Website: AnnRea.com
Twitter: @annrea
Facebook: /annreainc
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Dr. John Ratey, expert on the correlation between brain activity and how it’s important for us to move our bodies, discusses seven ways to take control of your life, along with the link between depression and sugar, being responsible for our own well-being, and the benefits of exercise. Serena Marie, RD, talks about foods that are great for brain health.
Featured Guest: Dr. John Ratey
Harvard psychiatrist and foremost authority when it comes to the brain and exercise, Dr. John Ratey, discusses the correlation between sugar and depression/other diseases, being proponents for our own well-being, and the benefits of exercise. He has been on TRLS in such episodes as “John Ratey” (Episode 53), “Dr. John Ratey” (Episode 59), “Optimize Your Brain With Dr. John Ratey, Part 1” (Episode 74), and “Optimize Your Brain With Dr. John Ratey, Part 2” (Episode 75).
- Companies work with people to find better ways to accommodate health in their lives, like startups working with the elderly to get them moving and to get them out into the community more.
- We’re near a tipping point; people recognize that we have to be more responsible for ourselves and our own health. We’re empowered by Google medicine and also knowing how to be healthier and how to increase our well-being.
- The biggest thing that Kari read recently is that our genes account for 5% of what can happen to us (from Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Rudolph E. Tanzi, PhD).
- Our genetic inheritance can guide us to that wisdom that’s impacted in our genes—to be in the moment, to eat right, to get the proper amount of sleep, to connect with others, and so on.
- He’s excited about two different Silicon Valley firms that he’s working with who recognize that small tribes are the way to promote a better sense of well-being.
- He’ll be talking with an artificial intelligence group and another group that has proven that successful entrepreneurs have a passion for taking steps in helping the elderly try to improve their lives and getting them connected with others through exercise and the community.
- If you have been following him on Facebook, you’ll know that he’s recently been interviewed by Larry King, and to his surprise a group in CA put together a song called “Ratey-O-Active” on YouTube (like “Radioactive”).
- The “Super Seven” Commandments include eating right, being outside, being with your tribe, meditation, getting enough sleep, exercise, and mindset.
- Question: Can you get the same tribe feeling from a Facebook group that you can from meeting in person? Answer: It can be a starting point, but it’s never going to be the same. But there are a lot of different mechanisms being developed and that are already in existence (like Meetup).
- He talks about the November Project and walking or running up and down the stairs at Harvard Stadium.
- The “dopamine squirt”—the surprise or novelty of an e-mail
- Using our past history and our biometrics (blood pressure, pulse) as well as what we’ve felt and what we like in the past is called affective computing so that we can be guided to prompt ourselves to move—it increases your state of well-being.
- You do not need sugar if you are burning fat. Dick Manning is a trail runner in Montana who has eliminated sugar for years from his diet. He’s lost weight and gotten out of depression. He is using fat as his fuel (via a ketogenic diet). High concentrations of sugar lead to inflammation and putting on weight/fat.
- Ratey cautions jumping on the probiotics bandwagon (meaning purchasing probiotics in pill form rather than eating foods with probiotics) because we know very little about it. We’re on the cusp of learning. Serena Marie, RD, talked about probiotics on “The Hottest “Living A Running Lifestyle” Trends With Kalyn Rozanski” (Episode 118).
- The first prescription for someone who has gastrointestinal problems is to eliminate sugar from his or her diet.
- For an injured runner, try to avoid depression by doing things like upper-body aerobics (Conductorcise), boxing, kettlebells, use the elliptical, or some alternative to staying active. Exhaust yourself other ways; when you do that you are raising your heart rate.
- Kari has been getting in the pool to do aqua running while dealing with her back injury.
- He mentions a New York Times article called “Learning a New Sport May Be Good for the Brain” written by Gretchen Reynolds. It helps grow your brain.
- He now starts off his lectures talking about neuroplasticity. That means putting ourselves in a state where the brain cells are the most liable to grow and change.
- The more depressed/stressed you get, the less plastic your brain gets—the less it’s able to grow and respond to the environment.
- When it comes to sleep, during the stage of early sleep at night is when you’re more liable to get into restorative sleep where your brain and your body get the best kind of sleep. It’s the early morning where we get into REM sleep. In the late morning is when we dream the most, and that’s very important.
- In Go Wild, Ratey talks about Dr. Beverly Tatumn of Spelman College (President from 2002–2015). She shut off her e-mail at 9 p.m. to prepare herself to go to sleep by 10:30 or 11 a.m. so that she could get eight hours of sleep. She helped Spelman College put an emphasis on students’ health and fitness.
- When you go to some gyms/health clubs in northern California for an entire year, you actually get your money back/can go for free!
- Ratey’s latest book is in process! He and Dr. Hallowell are doing an update to Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood Through Adulthood. Dr. Ratey is also doing an update to Spark: The Revolutionary New Science of Exercise and the Brain.
- Exercise and Parkinson's—people are raising money for boot camps for recently diagnosed patients that will help to prevent the onslaught of the condition. Norman Doidge recently wrote a book called The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity Itself, and he talks about “walking off” Parkinson’s disease.
- When we exercise, we change the chemistry of our brains and our bodies.
Serena Marie, RD
Go-to, real-food dietitian, Serena Marie, RD, talks about fat and sugar as related to brain health.
- Serena talks about omega-3 fatty acids--which are anti-inflammatory, polyunsaturated fatty acids that are most bountiful in fatty fish (salmon, sardines, anchovies, tuna), in seaweed, and in nuts and seeds (macadamia and walnuts). Grass-fed meat is another good source of omega-3s. The version of omega-3 fatty acids that you receive from meat is very bioavailable. When we’re getting it from nuts, seeds (chia or hemp seeds), the conversion is very low, so it’s harder to get the appropriate amount from a diet void of fish. Aim for 1,000 milligrams a day or so.
- Over half of the brain’s weight is made of fat. To keep our brains healthy, we need to be eating the thing that they’re comprised of.
- Our brain is made of DHA. Studies show that having DHA intake during your lifetime is going to help with cognition. It’s shown and correlated with having better memory and executive function. Studies recommend one to four servings per week.
- Some research says that DHA helps with depression as well.
- Insulin is the hormone that your body needs to run through the bloodstream to holla, “Let me in!” to your cells. Studies have shown that those people who are insulin resistant have been associated with a higher risk of Alzheimer's disease. The proposed pathways are complicated, and there isn’t one that’s well studied or understood. Because insulin is unable to do its job and sugar is hanging out in the blood stream, there’s increased oxidation of stress and contributes to deleterious effects in memory.
- Studies have shown that less than 20 grams of carbohydrates a day is a great way to combat memory problems and dementia.
Gratitude Jar (Woot! Woot!)
Kari is grateful that integrated health professionals exist, that the science exists and is being talked about, and that people are trying to live healthier lives. Serena is grateful that Siggi’s yogurt started making 4% milk fat yogurt. She’s obsessed with the strawberry rhubarb flavor (but they also have plain). It has 9 grams of sugar. People with a lactose intolerance can sometimes handle yogurt and hard cheeses.
Next week, Kari talks with artist Ann Rea who runs as a form of relaxation and to help her be an even more beautiful artist.
And don’t forget that on Sunday, April 17, Kari and Dr. Marjorie Dejoie will be at Philadelphia Runner in Center City at 9 a.m. leading a vision board workshop. You’ll leave the event with your very own vision board!
Contact:
John Ratey:
Website: JohnRatey.com
Facebook: The Ratey Institute
Twitter: @jratey
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Listen to a recorded Periscope broadcast with Kari and Jeff Paladina, who also comes on the show to share his running journey and why he created the running meet up in Mechanicsburg (a suburb of Harrisburg, PA) with the River Runners group. Several runners from the Fleet Feet store in Mechanicsburg are also featured, and they talk about the gift of running and some of their most memorable races and running advice. Dr. Marjorie Dejoie, MD, returns to the podcast to discuss how this winter has affected her running and her sickle cell disease. Serena Marie, RD, talks about when to time your carbs and protein based on your fat-burning or speed goals.
Featured Guests and Runners of the Week: River Runners
Kari meets up with Jeff Paladina at a local Wegmans in Mechanicsburg, PA, to share some inspiring River Runners runners’ stories.
- Mike: He has lost quite a bit of weight through Weight Watchers and running. His quality of life has greatly improved. “Everything’s possible that wasn’t possible before,” he says. He used to have a bowl of pretzels before dinner after work, but now he is much more active (swimming, biking, triathlons), and his self confidence has soared. He never wants to forget what it was like to be heavy, so he never wants to go back to that again. His first marathon was 10/10/10 at the Steamtown Marathon.
- Holly: Her favorite race distance is the marathon, because running 5Ks are hardcore; she did a 50-miler in December, and liked running slower and being able to chat with other runners. She has had to keep her weight in check and to properly hydrate in order to be able to run longer distances. For anyone thinking about running, she recommends working on your mental strength. She admits, “I never toe a starting line now without thinking I’ll get a PR [personal record].”
- Katie: Her husband started running because of her running. He ran cross country in high school, and this time around is a total new experience. She was always after him to work out with her, but through running, they’ve been able to spend more time together and have met some great people. It gives them something to do together after work and to feel more excited about the area that they live in. Katie was never a runner, but last year they signed up for a 5K and haven’t stopped since.
- Kathy: Her favorite/most memorable race is a half marathon in China, which was her second half marathon! She had to bring her own water to the race. Her first marathon was the Harrisburg Marathon, which was great, because there were so many people associated with the River Runners along the course. She ended up qualifying for the Boston Marathon at that marathon.
- Jeff: His top tip is for being aware of lyme ticks is making sure to use socks and long sleeves or a repellent (like oregano oil) to protect yourself and remembering to check yourself once you get home for ticks. Jeff and Kari walked together during the Harrisburg meet up, and they talked a lot about Lyme disease.
- Michelle: She co-founded the Facebook group once they found a need on their long runs for company and safety. For example, they do the Pennsylvania Farm Show Milkshake Run and then head over for milkshakes. Having an extended running family really keeps you motivated.
- Shelly: She has been running for eight years, and the strangest thing she’s seen while out running is a man aiming at her and her dogs with a gun. One of her best memories is the Entenmann's Town of Islip Great South Bay Run half marathon in Long Island, NY, where her goal was to finish in under three hours despite the brutal wind, and she did it! She won a Side Stitch by Ginny headband at the TRLS meet up.
- Brad: His new favorite marathon is the Sketchers Performance Los Angeles Marathon, but he has run the Walt Disney World Dopey Challenge since 2009 every year, the Bank of America Chicago Marathon, the TCS New York City Marathon, and so on. The crowds were so generous, and the amount of food was amazing. He was in awe of the Students Run L.A. His advice would be to have fun and enjoy the Disney races—just run for the experience! He has completed twenty-five marathons!
- Marni: She just ran the Marine Corps Marathon, and she thought it was tough. She got injured during her training, but she did her best under her circumstances. The Blue Mile is so inspiring. She highly recommends this race as a destination race. She used to run every now and stuck to the treadmill too much and didn’t know anything about proper training. Finally, she did Couch to 5K with her husband, and her training felt much easier. The program is only nine or ten weeks, so she suggests sticking with it for that long to give it a chance. She questions, “What have you lost if you don’t like it?”
- Michelle: She runs with several groups, and she’s been doing the Fleet Feet Boston training program. She used to train at the Fleet Feet Columbus, OH group before she came to PA. She thrives on running schedules and being told what to do. This will be her third Boston Marathon. She encourages any runner to watch the Boston Marathon.
Jeff Paladina
Jeff decided to have a group run with Kari because the running community is incredible in Harrisburg, and he wanted an excuse to throw a party!
- Originally, Jeff took a picture of a Pittsburgh Starbucks mug and asked Kari to come run in Pittsburgh. Kari messaged back and forth with Jeff on Facebook, because she knew she would be in Jeff’s neck of the woods for the Big Kahuna’s swim meet.
- He got involved with his running community because he had children in travel sports, which took up a lot of his time. It made training very difficult. One of his friends started a purely Facebook-driven group called the River Runners, and he can post on the group his pace and distance to meet up with fellow runners.
- Eventually, he started running with more and more people, and they became a second family to him.
- They support each other in their victories or throughout injuries, and it’s an amazing fraternity.
- At first, the running was primary for him and the social aspect was secondary, but now they’re at least equal.
- He’s excited when the group gets new runners, because he loves connecting with them and learning about them.
- Every single person shows up on race day with a story, and we’re all there together for a common purpose.
- Not while on the run, some of his favorite moments, including one friend was unemployed for awhile, and the group raised $1,700 for him and threw him a surprise party.
- He PRed by thirteen seconds at the Via Marathon (in Allentown, PA), and he didn’t realize his running friends would be there. They brought megaphones and spread out along the course. His friend Marni jumped in the race around Mile 20, which was amazing.
- Some of his favorite PA races include the Pittsburgh Marathon, the Richard S. Caliguiri City of Pittsburgh Great Race, and the Capital 10-Miler, the Harrisburg half marathon, and the Harrisburg Marathon (the last two are like “runner holidays”).
- He shares how listening to Vinnie Tortorich talk about no sugar and no grains has helped his running. He had heard Vinnie on the Marathon Training Academy podcast and cut out all artificial sweeteners and dropped about fifteen pounds. In 2014, he had run the Pittsburgh Marathon in about 4:45, and he ran the Sugarloaf Marathon in 4:10 last year.
- He started with diet changes, and now he trains harder because he’s excited about his performance.
- He’s part of the Fleet Feet training program for speed work and long runs.
- For someone who’s looking for words of encouragement, don’t worry about your pace or that you’re not “fast enough.” Running groups have people at all different paces. Joining a group will change your health and your life forever.
Just-in-Time Jabra
Last chance this month! Jabra, a TRLS sponsor, is giving away a pair of Pulse or Coach earbuds in March! Sprint over to Jabra.com/TRL and sign up for the TRLS email list at therunninglifestyle.com/join to enter to win. This month’s winner will also get a thirty-minute Skype chat with Kari. She loves the Pulse model because of the five different ear bud sizes/fits, the in-ear heart rate monitoring, and the ability to sync the earbuds to other running apps or use the Jabra app.
Marjorie Dejoie, MD
Marjorie Dejoie, MD, joins Kari to update listeners on her running and how her sickle cell disease affects her running journey. She was featured on “Using Exercise, Nutrition, and Mindfulness to Attack Sickle-Cell Disease” (Episode 102).
- Marjorie is training for a 5K run with a fifty-member group on April 8 and for the Blue Cross Broad Street Run on May 1.
- This winter has been quite challenging on Marjorie’s health, especially because of the fluctuating weather temperatures. Spikes in temperature, precipitation, and humidity are also triggers.
- The quality of the air changes drastically with up-and-down temperatures.
- She’s done a lot of indoor runs when she’s had to taper, and she tries to always keep moving. What you put into your body (an anti-inflammatory meal plan) and what your mindset is (positive) will strengthen your immune system.
- She surrounds herself with people like Kari who won’t let her stop or slow down.
- Marjorie is taking a class right now with Deepak Chopra and Dr. Wild Divine on biogenetics. Even though we’re genetically coded, it doesn’t be we are fated to be that way. To attend this type of Deepak Chopra online course, go here.
- Use the power of continual positive thinking.
- You’re not going to just change someone’s mind right away, but what you can do is engage them in a different conversation (how you speak and the examples that you use).
- Reminder: The April Book Club book is 168 Hours: You Have More Time Than You Think by Laura Vanderkam.
- Announcement: On Sunday, April 17, Kari and Marjorie will be at Philadelphia Runner for an all-women’s event at 9 a.m. EST in the Center City location to focus on how to construct a vision board (specifically the components that you should be aware of when constructing a vision board). Attendees will make their own vision boards.
- org is Marjorie’s web site, which stands for Marjorie’s initials and the following:
- Make A Difference FITness
- Measured Ability During Functional Integral Training
- Medicine Actively Delivered For Individualized Treatment
Serena Marie, RD
Serena Marie, RD, chats with Kari about a frequent request Periscope question (@SerenaMarieRD) about fueling for your fat/weight-loss goals versus athletic performance goals.
- Have your eye on one prize—either fat loss or performance.
- If you are increasing metabolism and insulin sensitivity to burn fat through sprints, hill repeats, and so on, do your workouts on a lower-carb day.
- Concentrate on depleting glycogen stores that way you’re utilizing the stored sugar in your muscles, and once your body uses the glycogen, it will pull energy from fat stores next.
- Post-workout, your muscles are asking for sugar, but you didn’t replenish it with sugar if you’re looking to decrease fat, so your body will use body fat to fuel your recovery.
- Someone who is performance oriented and wants to recover ASAP might want to have a small carb snack before a workout. After a workout, consume 20–30 grams of lean protein and pair it with at least 25 grams of carbs. They key is to pair the two together.
- Food journaling could come in handy to figure out how many carbs you need post-workout to feel your best.
- Level 2 of the Shake Yo’ Sugar Habit challenge focuses on people who want to train hard and receive a personalized macronutrient distribution breakdown. Serena can tell you how many grams of carbs to consume per day and at what time of the day.
Gratitude Jar (Woot! Woot!)
This week, Serena is grateful for her running club (the South Brooklyn Running Club). She’s happy that she took the plunge and finally went! Kari is grateful that the Fleet Feet store in Mechanicsburg, PA, gave her the opportunity to come chat about the 11 Strategies to Live the Running Lifestyle. She’s also grateful for all of her fellow runners.
Tweet Kari (@KariGormley) to share what you’re grateful for, join the TRLS mailing list and hit Reply, or e-mail Kari@TheRunningLifestyle.com.
Next week, Dr. John Ratey talks about sugar and depression. Serena Marie, RD, talks about the nutrition aspect from what Dr. Ratey shares.
Contact:
Dr. Marjorie Dejoie:
Website: MadFit.org
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Featured guest and Runner of the Week, Kim Stemple, gives listeners an update on her health and her organization We Finish Together since her last appearance on TRLS in November and since her story went viral through Runner’s World and social media. Go-to, real-food dietitian Serena Marie, RD, talks about the importance of being mindful and having conversations during mealtimes. Kari and Serena also get deep and discuss gratitude.
Featured Guest and Runner of the Week: Kim Stemple
Kim Stemple, previously featured on “Special Mindful Monday w/Kim Stemple, Founder Of We Finish Together” (Episode 103) gives Kari and listeners an update on her health issues, including a painful nerve condition called sodium channelopathy, a rare mitochondrial disease, benign bone tumors, and lymphoma.
- Kim is at the National Institute of Health (NIH) in Maryland currently, and her doctors are baffled as to how she’s frankly still alive.
- Kari and Kim recap the Cupid’s Undie Run in Washington, DC in February and what a wonderful race it is that goes to charity (Children’s Tumor Foundation).
- She shares what she’s learned being in palliative care, which is a multidisciplinary approach to specialised medical care for people with serious illnesses. It focuses on providing patients with relief from the symptoms, pain, physical stress, and mental stress of a serious illness—whatever the diagnosis.
- This month, she’s hoping to do the Shamrock Marathon's Townebank 8K and the Anthem half marathon in Virginia Beach, VA, then she hopes to do a North Face Endurance Challenge 50K trail race in April.
- Her palliative care doctor approves of Kim having goals and anything to keep her going, and the 50K will be a family event.
- Kari mentions “What Happy People Do” (Episode 24) based off of Bronnie Ware’s book—some of the top things that people share with her.
- Kari asked Kim if she felt comfortable sharing, and Kim thinks it’s necessary to talk about what happy people do in the face of challenges.
- Every moment is a gift, and we tend to look at the negative side, and Kim looks at the positive side now since she’s been in palliative care. Everyone’s journey isn’t the same, and we need to talk about other things than being sick and to talk about what makes us happy.
- Kim tries to look at the present and takes things one day at a time. Things are so much worse if you dread them versus just hoping for the best. Take the happiness as it comes, and don’t dread what’s to come. Don’t sweat Mile 26 of the marathon at Mile 1. Run each mile that you’re in.
- She also talks about wishing she had gotten together with friends more despite the messy house or no makeup. The you is what’s inside, not how clean your house is or what’s on your face. Just like a runner is a runner no matter how fast you can.
- Kim’s big thing now is to smile at every runner that she sees and to say hi. It calms people down and changes the race experience.
- Don’t let a [test] result (of any kind) measure you. You are not your finishing time in a marathon or how much money you have in a bank account.
- What you say to someone else defines you as a person.
- With We Finish Together, the medal is a way to get the ribbon to someone, but it’s the words on the ribbon that mean the most.
- Right now the organization is doing a children’s literacy outreach program.
- They send medals to hospitals, such as to a girl named Ruby. According to the We Finish Together Facebook page, “She received her own medal for strength and courage while battling soft tissue cancer. Since then, Ruby's been paying it forward and handing out medals to her friends at the Children's Hospital of Atlanta.” They use the medals as art therapy!
- We Finish Together also sends medals to an organization called Back on My Feet, which “uses running and community to motivate and support individuals every step of the way from homelessness to independence” according to their site.
- To start your own We Finish Together fleet, go to the site here.
- The second life of the medal is so inspiring!
- Be afraid not to try. Don’t be afraid to fail.
- Start within your own community to see what you can do and how to be a positive force.
- No one’s day is promised, so find a way to find some happiness in every day. Use your energy wisely, and be the change of positive.
Marchin’ (or Runnin’) with Jabra
TRLS show sponsor, Denmark-based Jabra, is giving away a pair of Pulse or Coach earbuds this month, so run over to Jabra.com/TRL and sign up for the TRLS email list at therunninglifestyle.com/join to enter to win (in addition to receiveing the amazing 11 Strategies to Live the Running Lifestyle)! This month’s winner will also be the lucky recipient of a thirty-minute Skype chat with Kari. She loves the Pulse model because of its unparalleled sound quality, it’s customizable ear bud options, and available in-ear heart rate monitoring feature.
Serena Marie, RD
Serena Marie, RD, talks about studies which strongly suggest that children who eat meals with their families have lower BMIs. Maximize the quality time that you have with your family but also better your children’s health. Studies focused on three actions:
-
1: Create the habit if it doesn’t exist already of finding time to eat with your family and children. Put meals on the schedule if need be.
- Kari’s husband and son make sure to have breakfast together.
- They have dinner together at least three times a week.
-
2: It’s also important to spend around 20 minutes at the table during meals.
-
3: Have positive conversation at the dinner table. Keep the conversation light in general.
- Kari loves the idea of discussing with her family what was one positive during everyone’s day but also what was something each person has failed at (which might sound counterintuitive). Sometimes we’re so afraid of failure, that we don’t try things.
- Kari mentions Dr. Carol Dweck of Stanford University who talks about having a fixed or a growth mindset. One of the worst things we can say to a child is that he or she is smart. The most important thing that kids can do is to try.
- She also mentions Brene’ Brown’s books Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead and Rising Strong.
- Kari has inspired Serena to try new things and not to shy away from new challenges.
- Kari talks about her three vision boards, one of which from November 2013 says the following:
- Possible
- Spread a little sunshine
- Courage
- Serena tells the story of she and Tim Van Hooser (the “master connector”) in the grocery store.
- Kari chats about the gratitude jar concept in her house. They write things that they are grateful for on brightly colored sticky notes and place them in the jar.
- Kari asks what Serena is grateful for, and she says she’s happy for a lifting victory during a squat (her heaviest weight to date) recently, and she’s enjoying lifting and doing HIIT workouts.
- Kari is grateful that she’s able to get in for her MRIs of her back, brain, and spine quickly.
- Kari gives a shout to Christine Schwindt who got into the TCS New York City Marathon and Phyllis Strand, who is signing up for Action for Healthy Kids for Chicago. Kari also gives a shout out to Todd Miller, who was named most improved runner by the Loudoun Road Runners
April Book of the Month
Kari announces April’s book of the month, which will be 168 Hours: You Have More Time Than You Think by Laura Vanderkam. The premise of the book is that we have more time than we think during the week, and we need to get our priorities straight—like being able to have chance encounters and talking to people. If you follow your heart, things happen!
Next week, Kari chats with some of the Harrisburg, PA runners for her recent Fleet Feet Sports meet up and how the gift of running has changed their lives. And don’t forget to leave a review of TRLS on iTunes please! Here’s how:
- Open the iTunes Store or App Store app.
- If you're not signed in, sign in with your Apple ID.
- Find the TRLS podcast to review, then tap
- Under iTunes Customer Reviews or App Store Customer Reviews, tap Write a Review.
- If prompted, enter your password.
- Select a star rating, enter a title, write your review, then tap Send.
Contact:
Kim Stemple:
Website: WeFinishTogether.com
Facebook: /kimberlystemple
Twitter: @StempleKim
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Kari and friends sit down for the February Book Club book report on Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin. Serena Marie, RD, talks about how the four tendencies in Rubin’s book help drive the food choices that we make. Also, Serena Marie and Kari do a Side Stitch by Ginny headband product review.
Jabra Jiven’
Jabra, a TRLS show sponsor, is giving away a pair of Pulse earbuds in March, so sprint over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. This month’s winner will also receive an amazing thirty-minute exclusive Skype call with Kari. She loves the Pulse model because the sound quality is amazing, there are five different ear settings/fits, and she can do heart rate training as well.
Featured Guests: The Book Club Gang
Kari, go-to, real-food dietitian Serena Marie, RD, #1 TRLS fan Tracy Slayton (featured on “Seven Disney Race Reviews with a Father–Daughter Duo,” which was Episode 119), and Foti Panagakos (featured on “Chicago Marathon Recap w/Jeff Galloway & Team TRLS,” which was Episode 98 and who represents one of the TRLS Chicago team members who ran and raised funds and awareness for Action for Healthy Kids) all join forces to discuss the February Book Club pick.
- There are four different tendencies of people, and one of each is represented in today’s episode. Take the quiz here.
- Understand yourself and how you’re wired, and in return you can understand others more and you may be more understanding of others.
- #1: The Upholder (Foti)—someone who doesn’t need outside accountability, he or she makes goals, sticks to them, and achieves them
- Foti read Gretchen’s first book (The Happiness Project) and this particular title, and he knew almost right away what he was based on the criteria and the characteristics.
- He’s very self-directed, and he likes to have goals in mind (deadlines, required obligations to finish).
- He doesn’t finish early often, and he enjoys in some respects being under a little pressure (which he’s been trying to work on).
- He believes in rules (they’re there for a reason) and likes to follow them; for example, he dislikes when someone turns in a car and doesn’t use the turn signal. If we can’t obey simple rules, then why do we have them?
- #2: The Questioner (Kari)—someone who asks “Who are you to tell me this?”
- This type of person doesn’t like to stand in line and can have tendencies toward one of two ways—to an Upholder or to a Rebel personality.
- Kari was surprised when she took the quiz that she became a Questioner.
- A Questioner can question authority, research, data, and so on, and many people don’t like to be questioned.
- The downside is analysis paralysis. The way to overcome that is to go to three sources and make an informed decision.
- #3: The Obliger (Tracy)—someone who is a people pleasure
- Tracy was a little surprised that she was an Obliger, because she thought she would be an Upholder.
- This is someone who has a hard time meeting internal expectations, but doesn't struggle at all to meet external expectations. They can break promises to themselves, but have no trouble keeping promises to others.
- This is the only tendency type who is typically unhappy with what their tendency is.
- Obligers excel at work because they are reliable and dependable.
- One downside is not having enough time for themselves and sometimes that causes resentment toward others.
- It’s hard for Obligers to say no to others. They tend to be sensitive to seeking others’ approval.
- There’s something called Obliger rebellion where they’ll meet expectations over and over and then all of a sudden it’s either a small or big act where they just stop meeting expectations and it’s usually symbolic
- #4: The Rebel (Serena)—someone who resists inner and outer expectations
- No one has control of them including themselves.
- One negative of this is that Rebels sound mean or rude at times.
- Rebels can still be nice people, but they decide how they see themselves and that's how they motivate themselves to do things.
- If someone tells Serena to do something, she literally doesn’t want to do it because someone told her to do it, or if she writes a To Do list, she doesn’t want to do those things.
- Serena loves that she is a Rebel. They bring gusto and place a high value on authenticity.
- When it comes to couples, it’s interesting which tendency marries what other tendency.
- Foti is an Upholder, and his wife Judy is an Obliger.
- Kari is a Questioner, and her husband Robert is an Upholder. (Kari skews to an Upholder, so it works well).
- Tracy is an Obliger, and her husband is an Obliger as well. She thought he would be a Questioner or a Rebel.
- For Rebels, they are oftentimes married to Obligers.
- Abstainers versus Moderators
- Abstainers (like Tracy and Foti) are people who prefer to never do something that’s tempting to them. If you really like chocolate, you would make a rule to not eat chocolate.
- Moderators are people who like chocolate so they eat chocolate and not go out of control.
- Some people can be moderate in their abstaining with certain things.
- Four key things when it comes to habits and what helps you keep up those good habits:
- Sleeping (listen to Episode 71: “Sleep Doctor Robert Rosenberg”)
- Moving
- Eating and drinking properly
- Uncluttering
- Sleep for Foti is driven by his training (since he runs in the morning before work).
- Kari makes sleep a higher priority and getting off electronics an hour before going to bed and having a snack before bed (15 g carb and fat combo).
- Tracy is a night person, but she’s bound to her husband’s sleep schedule because she doesn’t want to disturb his sleep.
- Serena uses an app to switch the light from being a red light to a blue light (which won’t stimulate the brain so much); Serena wakes up early and works out in the morning.
- Kari asks Serena about the recommendations to drink 64 ounces of water a day. Gretchen says it’s one of the biggest misnomers out there. Serena recommends looking at your urine color (pale yellow is good).
- Gretchen also talks about uncluttering. For most people, a cluttered space is a cluttered mind.
- Tracy knows that she’s spreading herself too thin when her house is chaotic and she can’t find the things she needs.
-
Foti is all about organizing and keeping things straight.
-
Rewards
- It could be a slippery slope of eating healthfully for awhile and then rewarding yourself with cake.
- Another example in the book was crossing a finish line after a marathon, taking two weeks off to rest, and then not running again for three years.
- At the end of the day, you be you and figure out what works the best for you.
- An “Mmmm” Moment
- Habits free us from our decision making.
- Associate with people who are likely going to improve you. Kari asks each member to speak to one friend or running group that has helped develop them into an even stronger person.
- Tracy: She runs every week with the Ocala Runners Club, because it’s external accountability.
- Foti: He runs with the local running club periodically, but being part of online running communities (such as the TRLS Facebook group) are most important to him.
- Serena: As a Rebel, she’s been on the South Brooklyn Running Club list serv for over a year, but she can’t abide by her schedule, so she loves the TRLS Facebook group and her com group
- Kari: She loves running outside with friends.
Must-Listen Podcasts
Podcast Junkies by Harry Duran (listen to Kari’s episode here)
Introspectology by Joanna (Jo) James-Lynn (listen to Kari’s episode here)
The 5 AM Miracle Podcast by Jeff Sanders (listen to Kari’s episode here)
Side Stitch by Ginny Product Review
Serena Marie, RD and Kari review Side Stitch by Ginny headbands.
- These are cloth headbands that have velcro on one side.
- Serena thinks they are adorable, are easy to wash, and she’s totally obsessed with them. She purposely did HIIT training to get sweaty, and the headband stayed on perfectly. She threw it in the washer, and it came out looking brand new, so she really loved the design and comfort.
- Kari loves that the headband doesn’t squeeze her head and doesn’t give her a headache. She found them at Philadelphia Runner. There’s a special discount to get two headbands for $20 there when you mention TRLS! She also loves the colors. When she puts her headband on, she’s ready to work, her hair is out of her face, and she can focus.
- Serena feels excited to go work out to coordinate her outfit around her headband, and it gets her to the gym. You could match them to your normal, everyday wear.
- There’s going to be a special TRLS edition of this headband with a special pattern and logo! Stay tuned for pictures on the TRLS site.
Updates
- Kari is going to see Dr. Vinny for her back issues and should have an update on next week’s episode.
- Gratitude Jar: Kari wants to come up with a theme song for this segment at the end of each episode and to think about something that they are grateful for.
- Serena: She is grateful for the warm weather because she’s getting more Vitamin D.
- Kari: She is grateful that it seems like she’s getting to the bottom of her back issues with a new PT and Dr. Vinny.
March Book Club
Don’t forget that this month’s book club book is Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Dr. Rudi Tanzi. Kari thinks that this book is phenomenal. All the latest research shows that genes make up five percent of your chances of getting something like cancer. It also speaks to the power of habits.
Next week, Kari chats with the amazing Kim Stemple to give an update on her next challenge and deep thoughts about the meaning of life and what matters in life. Kim was featured on “Special Mindful Monday w/Kim Stemple, Founder of We Finish Together” from Episode 103. Kari also announces the April Book Club book!
Finally, please do us a solid and go over to iTunes to leave a review for TRLS! Here’s how:
- Open the iTunes Store or App Store app.
- If you're not signed in, sign in with your Apple ID.
- Find the TRLS podcast to review, then tap
- Under iTunes Customer Reviews or App Store Customer Reviews, tap Write a Review.
- If prompted, enter your password.
Select a star rating, enter a title, write your review, then tap Send.
Guests:
Tracy Slayton:
Email: tracysdehart@gmail.com
Fotinos Panagakos:
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Runners of the Week and featured guests, Tom Kreider and daughter Kristen, give pre- and post-race stories/reviews of their recent Disney races in January 2016. Serena Marie takes off her registered dietitian hat and reviews Sparkle Skirts, alongside dear TRLS friend Tracy Slayton. Kari also chats with Serena and shares her fun weekend meet up experience.
Featured Guests and Runners of the Week: Tom and Kristen Kreider
Tom Kreider, top individual donor to Kari and Serena’s Action for Healthy Kids campaign to run the Chicago and NYC Marathons, joins his daughter Kristen to talk about their recent pre- and post-Disney race experiences.
The Lay of the Land
- In 11 days, they completed seven races (71 miles total) around Disney World, a Disney Cruise Line, and Disneyland—all nonstop—and received a whopping 13 medals!
- In Disney World, they attended January marathon weekend and ran the Dopey Challenge, which consists of the following:
- Thursday: 5K
- Friday: 10K
- Saturday: Half marathon (~25,000 runners)
- Sunday: Full marathon
- Most run to experience the atmosphere of the parks, and Tom says it’s a “really nice four-day party.”
- Tom and Kristen ran the half two years ago, and last year they ran the Dopey Challenge.
- In the marathon, you run through all four parks that include some special challenges:
- You can choose to ride the Expedition Everest roller coaster (around Mile 12.5) in the Animal Kingdom.
- When you run through Epcot and the World Showcase, you can stop at the various kiosks and pick up beverages (around Mile 25).
- The marathon starts around 5:30 a.m. (with corrals from A–P and waves that start every five minutes).
- The 16-minute-per-mile maximum pace allows for stops to take pictures with characters or ride Everest.
- There are water stops about every mile and a half, and at every single water stop there are lines of Porta-Potties.
Cruise Experience
- On Monday morning, they went to Disney Cruise Lines at Cocoa Beach/Port Canaveral for a four-day cruise.
- On Wednesday, they stopped at Castaway Cay for a 5K race (~800 people registered), which is a special race for those who ran Marathon Weekend.
- Participants receive a 5K race medal, along with a special challenge medal.
Disneyland
- Friday of that week, they leave the cruise to fly over to Disneyland for the Rebel Challenge.
- The Star Wars: Light Side—which is a 10K on Saturday and a half marathon on Sunday.
- Once they complete the challenge, they receive the Coast to Coast medal as well.
Part 1: Before the Race
- Before the race, Kristen was most looking forward to the cruise itself and also the half marathon, because Tom and Kristen ran their first half marathon together.
- Kristen’s biggest concern was transportation due to closed roads while she cheered Tom on.
- Tom’s concern was not getting on the cruise ship in time for a good massage appointment (because that’s a MUST after so much racing).
- Tom talks about dialing back his pace which led him to a better mindset and feeling better physically.
Part 2: After the Race
- Tom and Kristen sum up their experience in a couple words: work and logistics (traveling for 12 days straight)
- They loved the races, meeting up with people, and the following:
- The race expos
- The race start. which is highly organized, great announcers (like Rudy Novotney and Creigh Kelley), there’s a DJ/music, they show videos, and so on.
- For example, at the Star Wars half they had Stormtroopers, and the race announcers were in costume!
- The water stops were well stocked, along the course they have characters, high school marching bands, and the like.
- Best magical moment: Kristen and Tom at the end of the Castaway Cay 5K (gentle was their mantra for that race).
- The pain after running the Dopey Challenge wasn’t as bad as after the entire trip for Tom.
- They traveled with about 80 people who were part of the Mickey Milers that focus on runDisney races.
- Only about 200 people did all seven races.
- For the Dopey Challenge, the bus transportation from the resorts started at 3 a.m. They got up around 3:30 a.m. and were on the bus by 4 a.m. They walked about half a mile to the start corrals, and they got to their corral around 5 a.m. The race started at 5:30 a.m., and every corral start time was separated by two to three minutes. They started around 20 minutes
- The half marathon course ran through the Magic Kingdom and finished in Epcot.
- The full marathon ran through the Magic Kingdom, Animal Kingdom, ESPN Wide World of Sports (around Miles 18 and 20), Hollywood Studios, and Epcot.
- Jeff Galloway was on the cruise ship and talked to Tom and Kristen about TRLS.
- runDisney had an official event on the ship where Jeff was presenting.
- When the Mickey Milers had an awards ceremony (with a special Mickey Milers medal), Jeff put medals on their necks.
- Top tips/inside scoop from Tom: Running all four races in Orlando is a logistical planning exercise. Getting up at 3 a.m. four mornings in a row and then performing on the race course is tough, and you don’t get a lot of time in the parks. Disney challenges will sell out within minutes, so get on the e-mail list. Registration always happens on a Tuesday at noon, so be prepared and log in with your Active.com account all ready to go! Registration is typically nine months before the race. Races are pricey, but they’re first class (Dopey was $695; Rebel Challenge was ~$350; Castaway Cay challenge medal was $60; $1,600–1,800 for the cruise room). Tom used a company called Mouse Fan Travel to plan the trip.
- Top takeaways from Kristen: Supporting a race is almost more annoying than running it, because it was stressful (transportation, logistics with timing). Don’t forget your nutrition! Oh, and get the pot roast mac and cheese from The Friar’s Nook—it’ll change your life!
- The registration for the Wine & Dine Half Marathon Weekend is March 15.
Sparkle Skirts Review
Serena Marie, RD, and the #1 fan of TRLS, Tracy Slayton, review Sparkle Skirts!
- At the Jeff Galloway Race Weekend, Tracy picked out a Sparkle Skirt for Serena.
- Serena’s take: She is obsessed! She isn’t an exclusive skirt wearer, but she owns some running skirts, and this brand (and particularly the Sparkle Skirt Swing model) by far knocked it out of the park.
- The design is adorable with a little flare.
- The spandex shorts didn’t ride up, and they were the perfect length.
- Tracy: At the JG 13.1 race, she got two of them, and she now owns six Sparkle Skirts.
- She loves the coverage, a zippered pocket in the waistband, and the thicker waistband.
- You can wear it either forward or backward (with the pocket in the front or back respectively).
- Tracy has the Swing model that has a little flounce and a bit more coverage.
- The Sparkle Skirt Facebook fans are so loyal and excited about the brand.
- Kari met Leah and Tom, the owners, in Atlanta, and she loves their mentality and the fact that the skirts come in a variety of sizes.
- The shorts don’t ride up, she loves the larger pockets, that it’s American made, and that you can put them over capris or running tights in colder weather.
- Kari has the Slim model in blac
- Since you have so much space in the pockets, you could bring along some real-food fuel like Serena Marie RD’s RaceRice.
- Ingredients
1 cup cooked rice (prepared with salt)
3 Tablespoons egg white
2 Tablespoons powdered peanut butter (PB2)
1" ginger root minced (optional- will make it VERY gingery tasting)Directions
Form 12 small balls (a little larger than quarters). Flatten slightly so they're disc shaped. - Spray a pan with coconut oil over medium high heat
- Cook for about a minute per side. They shouldn't fall apart when flipped.
- Carry with you in a plastic baggy & pop 3 every 45 minutes!
Per 3 race rice cakes (counts as 1 starchy grain)
Calories 66
Carbs 13gm
Protein 3gm
Fat 1gm
- Ingredients
Kari and Serena Updates and Misc.
- Kari admires Serena’s “guns” (from lifting), and Serena updates Kari on her HIIT workouts.
- Kari talks about her Harrisburg, PA trip, the Big Kahuna’s swim meat, and her meet up with Jeff Paladina at Fleet Feet Sports (thanks to Fred and Shelby Joslyn!).
- Kari shares all about her injury—her heel was hurting, and her hip and hurt still hurt. She went to a physical therapist, and her whole right leg went numb all of a sudden. There might be an MRI in her future.
- The feedback that Kari got during her PA trip include the following: the show is positive, optimistic, and Serena is like Kari’s younger sister.
- Jeff Paladina paired Kari up with a walker during the meet up.
- Question for Serena: What are the benefits of oregano oil?
- Sneak peek: Kari chats with Dr. Ratey on an upcoming habit: They talk about what’s going on with him, that he feels we’re at a tipping point to gut health, brain health, to meditation, to being outside, and so on. They also talked about the Shake Yo’ Sugar Habit challenge.
- In an upcoming episode, Kari interviews eight runners from the Harrisburg running club (the River Runners group), and she interviewed the founders of the group, along with an interview with Jeff Paladina.
- Kari gives an update on her Shake Yo’ Sugar Habit challenge experience.
- In the challenge, Serena has a real-food approach, but she also includes some of the standard American diet nutritional sciences approach to translate into real food. She examines the fruits (melons, berries, citrus fruits) that you can have larger portions of versus fruits like mangoes, apples, and bananas, because those foods are higher in water and fiber content and lower in fructose content.
- Don’t forget to join the TRLS Facebook group!
- Two days after Luke Puskedra took fourth place in the Olympic Marathon Trials, his seven-month-old daughter was diagnosed with cancer. Check out the Go Fund Me campaign.
Jabra
Don’t forget that Jabra, a TRLS show sponsor, is giving away a pair of Pulse earbuds this month, so head over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. March’s winner will also receive an exciting thirty-minute exclusive Skype call with Kari. She loves the Pulse model because it’s wireless, has superior sound quality, and includes in-ear heart rate monitoring. The winner of the February drawing is Erica Barton. Congratulations, Erica!
Next week, Kari and team talk about February’s book of the month, Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin. Listeners Tracy Slayton and Foti Panagakos, along with Kari and Serena, will talk about their tendencies so that you can better understand the concept.
Contact:
Tom Kreider:
Website: TomsMagicalTravel.com
Twitter: @tomsmagical
Facebook: /TomsMAgicalTravel
Intagram: @tomsmagicaltravel
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Co-founder of The Ebco and trend consultant, Kalyn Rozanski, stops by to offer a glimpse into the latest trends of running and living a running lifestyle. Serena Marie, RD talks about what prebiotics and probiotics are, why we need them, and how to get probiotics in if you are staying away from dairy. And Runner of the Week, Jen Mitchell, chats about how her running evolved from a motivator to lose weight into the lifelong gift of running.
Featured Guest: Kalyn Rozanski
Kari speaks to trend researcher and co-founder of The Ebco, Kalyn Rozanski, to see what you can look forward to when you go to your next race expo, see an advertisement in Runner’s World, or see a TV commercial about the latest running apparel.
- Gives some background on how she distinguishes a trend (which has a longer life span of three to ten years) from a fad (which is short lived) and how to validate a trend
- Covers the trends that will impact the running community in the future
- Looks at all types of industries and across different consumer groups
- “The gift of running” trends include the following:
o Micro-communities or “do it with me” (DIWM) groups—including all generations (for example, the ElliptiGO® Facebook group and meet-up groups), and brands growing and evolving due to consumer interaction (for example, Sketchers, Kayla Itsines with “Kayla’s Army”, TRLS apparel, or the FitBit community)
o “Athleisure” wear—involving the combination of athletic and leisure wear for women (which is the only thing driving the US retail growth right now, and more women are regularly wearing Lycra® right now than jeans); this includes brands like Lululemon, Athletica, Under Armour, and Ann Taylor Loft; includes new business models of physical to digital convergence like 45 Grand, Warby Parker, a Birchbox showroom, and SoulCycle
o The experience economy (like ultramarathons or mud runs)—purchasing the product and also the outcome that it provides
o Intention-based or conscious living—wanting life experiences to be more mindful; mentions The Desire Map: A Guide to Creating Goals with Soul by Danielle LaPorte and Hunter Clarke-Fields from “Special Mindful Monday W/ Kim Stemple, Founder Of We Finish Together” (Episode 103)
- Austin, Portland, and Washington, DC are made up of more than 50 percent millennials
- Worth-the-money experiences: a Maui and Kauai trip (think paddle board yoga and helicopter rides); a Costa Rican yoga and surf retreat for women only
- Some of her favorite retreats include the following:
o http://yogascapes.com/
o http://www.surfgoddessretreats.com/
o https://www.bookyogaretreats.com
o http://www.yogiapproved.com/health-wellness/5-fantastic-yoga-retreats-that-wont-break-the-bank/
Jabra
A new month equals a new chance to win! Jabra, a TRLS show sponsor, is giving away a free pair of Pulse earbuds in March, so sprint over to Jabra.com/TRL, and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. March’s winner will also receive an exciting thirty-minute Skype call with Kari. She loves the Pulse model because it’s wireless, has superior sound quality, and includes in-ear heart rate monitoring. Don’t miss next week’s episode, because Kari will announce February’s winner!
Runner of the Week: Jen Mitchell
Kari got the chance to meet Jen Mitchell in person at the Jeff Galloway Race Weekend in Atlanta, GA. Initially, running was about losing weight for Jen, but it evolved into the gift of running.
- Led a very unhealthy, sedentary life until she was in her late 20s (loved books, watching TV, chips, and soda)
- Lost weight seven years ago and started running because she thought that was the best way to lose weight
- Loved the way she felt when she ran, so with the encouragement of friends and the Couch to 5K program, her first race was a 10K
- Feels that being active has given her more out of life
- Biggest Loser contest at work spurred her to really change her life
- Loves the support and camaraderie of running and the “tribe mentality”—just like the episode titled, “Bart Yasso: Running around the World with Lyme Disease” (Episode 34)
- Gives a shout out to Edgar Perez from Florida!
Serena Marie, RD
Serena Marie, RD, talks about probiotics specifically for people who are choosing not to consume dairy.
- The Book of the Month is Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being, and the authors talk a lot about probiotics.
- Probiotics are live bacteria that live in your colon, and different strains have different benefits.
- In pill form, the dose is high, but the number of strains is limited.
- In food form, you can get a larger number of strains.
- Common probiotic foods include yogurt (which has a limited number of strains), kefir (a yogurt drink).
- Probiotics are born from the fermentation process.
- A diet rich in grains helps to support “bad” strains of bacteria.
- Probiotics have been linked to preventing gastrointestinal distress, with regulating moods, and strongly correlated with boosting immunity, and so on.
- For non-dairy users, you can make fermented pickles, refrigerated sauerkraut like Bubbies and Farmhouse Culture, fermented veggies, kimchi, kombucha, fermented ketchup or chutney, and organic fermented soy products.
- Check out Serena’s blog post titled, “USE #REALFOOD (PROBIOTICS!!) TO BATTLE DEPRESSION #BUHBYEWINTERBLUES”.
- Prebiotic is the fiber that the bacteria eat.
Next week, Kari interviews one of TRLS’ best friends, Tom Kreider, and his daughter Kristen. Tom completed several Disney races recently, and Kari includes some pre- and post-race interviews with both Tom and Kristen.
Meet up with Kari at Fleet Feet Sports in Mechanicsville (Harrisburg), PA on Sunday, March 6 at 9:30 a.m. EST, where she will talk about living a running lifestyle and a behind-the-scenes look at The Running Lifestyle show. Afterward, the group is going to go out for a run. Kari is looking forward to meeting up with you there, and special thanks go out to Jeff Paladina! Around 10 a.m. EST, Kari will also broadcast live through the Periscope app via @KariGormley.
Visit Delaware on Mother’s Day weekend to hang out with Kari at the Delaware Marathon Festival! The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to race directors Joel and Stacey Schiller (Stacey will be announcing at the marathon and half marathon finish line, and Kari will be the announcer at the relay finish line.)
Go check over the Delaware Marathon Festival web site. Kari will host a meet up in Wilmington, DE on May 7. E-mail Kari@TheRunningLifestyle.com for details.
Contact:
Kalyn Rozanski:
Website: TheEbco.com
Twitter: @KalynRozanski
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Holistic, deep-thoughts innovator and Runner of the Week, Brent Robertson, joins the show to tell how he went from being unhealthy to marathoner—and how that has affected his career, relationships, and his entire life. Serena, Marie, RD, talks about the exclusive TRLS Shake Yo’ Sugar Habit Challenge, and Kari gives an update on her sugar-free Lent experience this past week. Kari recaps Cupid’s Undie Run in Washington, DC and her experience meeting Kim Stemple from We Finish Together. Serena busts some electrolyte myths and shares the best source of electrolyte replenishment when you are feeling off or need to rehydrate.
Featured Guest and Runner of the Week: Brent Robertson
Hear how Brent Robertson went from being overweight and having a heart condition to running marathons and how it has affected his career, relationships, and the rest of his life.
- Explains how he started running (in April 2014)—and how it became a practice of discipline
- Chats about the body, mind, and soul connection and how he took responsibility for the viability of his wellbeing
- Talks about his ideal for a work environment where we can fully express ourselves (we spend so much time working anyway, why not connect to ourselves more deeply and have it expressed through our work?) and how his business, Fathom, revolves around that theory
- Uses ideograms to help understand his employees and himself
- Explores his running challenges
- Loves posting his runs on social media—and it actually helped him catch his atrial fibrillation, which is a quivering or irregular heartbeat (arrhythmia) that can lead to blood clots, stroke, heart failure, and other heart-related complications
- Ran a 5K and the next day had heart surgery in June 2014 (and ran a ten-mile race three weeks later!)
- Signed up his first half marathon in Fall 2014 (Hartford Half Marathon in the pouring rain)
- Ran the Gansett Half Marathon in Narragansett, RI the following weekend (in hurricane conditions)
- Adopted a policy where he always signs up for his next event the day before the event he’s about to run
- Used a training program that the West Hartford Fleet Feet ran and joined a running group (January 2015)
- About a month before he signed up for the Vermont City Marathon (in Burlington), the Sierra Club reached out and asked if he would run with their team for the Boston Marathon (which was only four weeks away at the time), so Boston became his first marathon (and he finished in 3:37)!
- Is coaching runners for the 2016 Boston Marathon
- Started a trail-running group and ran 26 miles of the Appalachian Trail
- Is currently training for a BQ at the Sugarloaf Marathon on May 15, 2016
- Suggests Cloze for smarter relationship management and uses Evernote
- Ran the New York City Marathon this fall after rupturing a disk in his back
- Has the Traprock 50K trail run in April 2016
Jabra
Have you entered yet to win a FREE set of Jabra Pulse earbuds this month? Jabra, a TRLS show sponsor, is giving away a free pair in February, so sprint over to Jabra.com/TRL, and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. This month’s winner will also receive an exclusive Skype call with Kari. She loves the Pulse for the in-ear heart-rate monitoring and amazing sound quality.
Serena Marie, RD
Serena Marie, RD, the show’s go-to, real-food dietitian, chats about the Shake Yo’ Sugar Habit Challenge and more.
- Describes the three-week challenge that re-examines eating choices
- Kari admits that she got headaches at the beginning (which could be a sign of withdrawal)
- Kari has more energy and feels more in control
- Serena explains that the more choices you have, the more likely you are to overeat—limiting your options is a way for your brain to relax and not make so many choices
- Kari drinks smoothies with frozen strawberries, almond milk, and avocado, chia or hemp seeds, unsweetened, shredded coconut, and tangerines
- To join, go to com for details and access to a special Facebook group
- Kari recaps Cupid’s Undie Run in Washington, DC on February 13, 2016 and meeting Kim Stemple from We Finish Together (and the episode “Special Mindful Monday w/Kim Stemple, Founder of We Finish Together” [Episode 103])
- Kari met the founder of Cupid’s Undie Run (which holds races across the country), Bobby Van, who was named one of Runner’s World’s most inspiring runners (He raises money for the Children’s Tumor Foundation)
- Went to watch the Olympic Marathon Trials with a group of runners (including Melani Hom) at Duffy’s Irish Pub (the pub opened up early for folks to watch the trials!)
- The ladies were rooting for Meb of course, Galen Rupp took first (and this was his first marathon), Jared Ward took third, and Luke Puskedra took fourth (which means he’s the alternate)
- On the women’s side, Amy Cragg and Shalane Flanagan ran almost the whole race together; Desiree (Desi) Linden ran a great race, and Kara Goucher came in fourth
- Special thanks to Jeff Caron from ElliptiGO® who connected Kari with fellow runners
- Serena also suggests coconut water (potassium) with honey or salt to replenish electrolytes for someone who’s very active; bone broth with apple cider vinegar, salt, and veggies for someone who’s feeling ill
Thanks to Jeff Paladina at Fleet Feet Sports in Mechanicsville, PA on Sunday, March 6 at 9:30 a.m. EST, Kari will talk about living a running lifestyle and a behind-the-scenes look at The Running Lifestyle show, and then the group is going to go out for a run. Kari is looking forward to meeting up with runners!
Visit Delaware on Mother’s Day weekend to hang out with Kari at the Delaware Marathon Festival! The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to Race Directors Joel and Stacey Schiller (Stacey will be announcing at the marathon and half marathon finish line, and Kari will be the announcer at the relay finish line.)
Head over to the Delaware Marathon Festival web site. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive the following discounts:
- $20 off the marathon ($90 by February 29thwith the TRLS discount)
- $10 off the half marathon ($75 with the TRLS discount by February 29th)
- $10 off a four-person relay team ($150 with the TRLS discount by February 29th)
- $20 off an eight-person relay team ($300 with the TRLS discount by February 29th)
Kari will be hosting a meet up in Wilmington, DE on May 7. E-mail Kari@TheRunningLifestyle.com for details.
To show your TRLS love at the festival, run over to the Shop section of the TRLS web site to grab your TRLS apparel.
Next week, Kari will talk with Cailyn Ryan about how companies are looking at the lifestyle market and what trends are popping up.
Please remember to review TRLS in iTunes or recommend the show to your friends and show them how to subscribe!
Contact:
Brent Robertson:
Website: Fathom.net
Facebook: /brent.robertson
Twitter: @brentrobertson
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Aqua fitness professional and Runner of the Week, Connie Lagerhausen, chats with show host Kari Gormley about how aqua running can benefit injured and healthy runners alike. Serena, Marie, RD, talks about shaking yo’ sugar habits, and Kari and Serena give updates on how their running is going this winter.
Runner of the Week: Connie Lagerhausen
Aqua fitness professional, Connie Lagerhausen, explains what aqua running is, some of the misconceptions surrounding it, and different equipment options.
- Has been teaching aqua fitness for over three decades
- Is certified with the Aquatic Exercise Association
- Explores how waltz music and REO Speedwagon led her to aqua fitness
- Runs for fun when she’s not coaching and teaching
- Chats about her experiences with the Milwaukee Marathon in October 2015 and the Rock ‘n Roll Half Marathon in Phoenix, AZ this month (February 2016)
- Shares a Brené Brown moment with Kari
- Talks about training in the AZ summer heat (running between 3:30 and 4 a.m.): “Train before the Death Star rises.”
- Explains some of the misconceptions about aqua running
- Explores the benefits of cross training—think about this: a 120-pound woman weighs 12 pounds in the water!
- Shares the Aqua Bootcamp experience and why it was harder on Kari than aqua running
- Explains the proper aqua running form (that takes a few times to get used to)
- Describes taking your run to the water with the same intensity or effort as running on land; work out for the same amount of time in both mediums
- Introduces aqua fitness equipment including the aqua belt (like the Hydro-Fit Classic WAVE Belt that Kari used, the AquaJogger Active Water Exercise Buoyancy Belt that Connie uses, or the Aquatic Fitness Hydro Resistant Jog Belt) and gloves (such as the Hydro-Fit WAVE Web Pro gloves for more resistance)
- Suggests shoes for resistance and to protect/support your feet in shallow water (or swimmies for folks who are very strong in the deep end or even no equipment at all)
- Describes water walking for a warm up (heel toe)
- Explores why swimmers tend to lean forward too much
- Get this: 50–75 percent of training can be done in the pool if you’re not injured
- Kari and Connie bond over the Spirit of the Marathon and how Deena Kastor trained in the water and went on to win the Chicago Marathon that year even though she was injured leading up to the race
- Can do the grapevine, standing high-knee drills, use dumbbells, and so on in water
- Shares deep thoughts toward the end of the interview
Jabra
Do you want a chance to win a FREE set of Jabra Pulse earbuds in February? Jabra, a TRLS show sponsor, is giving away a free pair this month, so head on over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. February’s winner will also receive a special Skype call with Kari. She loves using them while out walking, running, or enjoying aqua fitness.
Serena Marie, RD
Go-to, real-food dietitian Serena Marie, RD, helps Kari and listeners break the sugar habit.
- For Lent (40 days), Kari is giving up added sugar (and thanks to the Shake Yo’ Sugar Habit challenge, even some types of fruit)
- Serena had recently done a Shake Yo’ Sugar Habit challenge/program at her gym in Brooklyn, NY
- When you eat sugary foods (including Stevia-sweetened foods), the brain lights up with dopamine (picture fireworks)
- Blueberries, strawberries, and beets can cause this effect, but by eating processed foods, your body’s response to more natural foods that contain sugar is less strong
- Avoiding sugar helps strengthen that response to more natural foods
- S = Strong for Serena and K = Kind for Kari
- Offers three tips: 1) avoid sugar 2) concentrate on carb and fat intake via a provided list 3) shake yo’ botty (high-intensity interval training) several times a week
- Recommends to shake yo’ cabinets clean of the carbs that aren’t allowed on the allowance list
- Put sugary foods high up on the shelf in opaque containers; put sweets in the freezer
- Offers replacements for sugary foods (for example, adding fruit to yogurt or cottage cheese or using undutched, unsweetened cacao powder [Trade Joe’s, Alter Eco, Navitas Naturals] with nut butters)
- Suggests substituting avocado for banana in smoothies
- Check out the episode about sugar in many forms called “Running for 42 Years with Ellen Rohr (1/2)” (Episode 89)
- Previews fruits to focus on—berries, melons, and citrus fruits
- Suggests avoiding all the polyunsaturated seed oils (vegetable oil, canola oil, corn oil, soy bean oil)
- Recommends Fitocracy
- Serena (knee pain) and Kari (plantar fasciitis) update listeners on their running statuses and cross-training efforts
- Kari tries the Roll Recovery R3 orthopedic foot roller on air and compares it to the Trigger Point foot roller. She likes it a lot and may have sounded like Meg Ryan in “When Harry Met Sally”!
- Join the exclusive TRLS Facebook group and the e-mail list or go to Serena Marie, RD’s web site to get on her e-mail list to gain access to the Shake Yo’ Sugar Habit challenge
- Kari gives a dry hands and heels update (uses coconut oil at night while wearing gloves/socks)
Next week, Brent Robertson joins TRLS to inspire and empower listeners. He is a runner who used the gift of running to lose 50 pounds and is creating amazing running experiences for others through his gift of running.
Visit Delaware on Mother’s Day weekend to hang out with Kari at the Delaware Marathon Festival! The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to Race Directors Joel and Stacey Schiller (Stacey will be announcing at the marathon and half marathon finish line, and Kari will be the announcer at the relay finish line.)
Head over to the Delaware Marathon Festival web site. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive the following discounts:
- $20 off the marathon ($90 by February 29thwith the TRLS discount)
- $10 off the half marathon ($75 with the TRLS discount by February 29th)
- $10 off a four-person relay team ($150 with the TRLS discount by February 29th)
- $20 off an eight-person relay team ($300 with the TRLS discount by February 29th)
To show your TRLS love at the festival, run over to the Shop section of the TRLS web site to grab your TRLS apparel.
Contact:
Connie Lagerhausen:
Email: connie@desertswimschool.com
Website: DesertSwimSchool.com/adult-lessons
Facebook: /theswimguru
Twitter: @charrisonlager
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Kari re-runs (get it?) her interview with Meb Keflezighi from July 2015, announces the ElliptiGO® ARC, and. goes fan-girl crazy over elite runners like Adrianna Nelson and Luke Puskedra. Serena Marie, RD, illustrates the science behind gluten-free diets.
Febru-Jabr-ary
Jabra, a sponsor of TRLS, is giving away a FREE set of Jabra Pulse earbuds in February! To enter to win, head on over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join. Don’t forget that February’s winner will also receive an exclusive Skype call with Kari. Kari loves her Jabra Pulse earbuds because of their top-of-the line sound clarity, customizable fit, and ability to connect to many running apps.
The January Jabra Pulse earbuds winner is Marla Lenox from Alabama. Congratulations, Marla! Marla ran the Big Beach Marathon, and she’ll be featured on an upcoming episode to share her race recap and experience there!
Runner of the Week: Meb Keflezighi
Kari shares her experience chatting it up with Meb Keflezighi from “Meb Keflezighi—Achieving Your Dreams Through Hard Work” (Episode 85 Episode 86) and gives listeners an update as well on Mighty Meb now. We typically highlight an everyday Runner of the Week, but in honor of Meb running the Olympic Trials, we thought it would be fitting for Meb to be the Runner of the Week to give him some extra love and good mojo!
- Is the only man to have an Olympic medal who has also won the Boston Marathon and New York City Marathon
- Shares his story about how he came to the United States at twelve years old from a war-torn village from his book Run to Overcome: The Inspiring Story of an American Champion’s Long-Distance Quest to Achieve a Big Dream
- Recounts his seventh-grade Physical Education class and how that inspired him to run (which included a 5:20-minute mile!) and learning what the Olympics were
- Shares his passion for running and the ElliptiGO®
- Talks about Meb for Mortals: How to Run, Think, and Eat Like a Champion Marathoner and how all runners can apply it to their running journeys
- Describes his November 2007 Olympic trials experience in New York and the tragic passing of Ryan Shay and Meb’s devastating hip injury
- Shares some words of wisdom about the New York City Marathon course for Kari and Serena before they ran the marathon in 2015 for Action for Healthy Kids
- Details what the Meb Foundation stands for
- Recalls his 2013 Boston Marathon spectator experience and his 2014 Boston comeback
- Shares his nutritional fuel favorites such as PowerBar, Generation UCan, and KRAVE Jerky
- Raves about his Sketchers and CEP compression socks
- Loves running for the New York Athletic Club
- Dreams big for February 13, 2016 to be able to win the Olympic Marathon Trials to go on to Rio
- Kari announces the ElliptiGO® ARC, which is the lightest and most affordable model from ElliptiGO®
- One runner who uses the ElliptiGO® who is also going to the Olympic Marathon Trials is Adrianna Nelson (of ROLL Recovery). (Her husband Jeremy appeared on “Physical Therapist Advice to A New Runner, Obstacle Racer” [Episode 56].)
Serena Marie, RD
Serena Marie, RD, from the home of one of Meb’s favorite marathons, shares what she found out from Luke Puskedra from “Behind The Scenes at The Chicago Marathon W/ Luke Puskedra, Jon Dunham, & Miguel Blancarte, Jr.” (Episode 99) about why he could run so well.
- Chats about gluten-free diets (which provide more nutrient-rich options)
- Discusses Luke’s wife from South Africa who cooks with legumes
- Offers her take on “leaky gut”
- Kari talks about Tera Moody from “How to Run the Chicago Marathon, With Tera Moody” (Episode 93) who will also be at the Olympic Marathon Trials and also trains on the ElliptiGO®
- Talks about how running is so accepting of every type of person (age, shape, and ability)
Remember, at the end of the day, we all have different paces, and we are so fortunate to have the gift of running in our lives.
Next week, Kari interviews aqua fitness professional Connie Lagerhausen who explains how runners can integrate aqua running and boot camps into training as a way to train when injured or even when you’re not.
Namaste TRLS brothers and sisters!
Contact:
Meb Keflezighi:
Website: MarathonMeb.com
Facebook: /MarathonMeb
Twitter: @runmeb
Instagram: @runmeb
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Certified Life and Transition Coach, Caroline Large, stops by to chat about relationships (how to find your mate, spice things up, and love yourself). Runner of the Week Christine Schwindt talks about the TMC Sunrise at Old Tucson Trail Run 4M & 1M Walk/Run, and Serena Marie, RD, offers some healthier Valentine’s Day recipe options and love-related activities that you and your sweetie can do together.
Caroline Large
Caroline Large of A La Carte Coaching shares how to find ourselves more and how to build our relationships.
- Explains what a life coach is and does
- Helps us learn how to discover our core values and balance our lives
- Suggests meditation and affirmations for empowerment
- Recommends acknowledging ourselves more
- Offers advice on how to rekindle or grow our relationships
- Discusses the five love languages—gifts, quality time, words of affirmation, acts of service (devotion), and physical touch (intimacy) based on the book The Five Love Languages: How to Express Heartfelt Commitment to Your Mate by Gary D. Chapman
- Gives guidance for people who are looking to date or find their life partners
Can’t You Feel the [Jabra] Love Tonight?
Jabra, a sponsor of TRLS, is giving away a FREE set of Jabra Pulse earbuds (valued at $199) in February! To win, run over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join. February’s winner will also receive an exclusive thirty-minute call with Kari. Kari loves using her Jabra Pulse earbuds because of their amazing sound and built-in heart rate monitor.
Runner of the Week: Christine Schwindt
Christine and Kari chat about the TMC Sunrise at Old Tucson Trail Run 4M & 1M Walk/Run together via Periscope audio.
- Just finished her ninth marathon at Rock ‘n Roll Arizona
- Previews her upcoming races in Arizona: IMS Arizona Marathon, Desert Classic Marathon, Phoenix Marathon, The Lost Dutchman Marathon, Ragnar Relay Del Sol
Book Club
The February Book of the Month is Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin. Make sure to check out gretchenrubin.com for more information and to take the Four Tendencies quiz.
Serena Marie, RD
Go-to real-food dietitian, Serena Marie, RD, offers some alternate ways to make ourselves feel good (besides diving into that big box of chocolates). She also gives some sweet treat tips if you do want to indulge in a healthier way.
- Recommends planning a massage, race, or indoor activity (like rock climbing) together
- Suggests making banana pancakes with frozen berries as a pureed topping or popping popcorn (buy kernels yourself and cook in a paper bag in the microwave and add undutched, unprocessed cocoa powder and a small amount of coconut sugar or Stevia powder)
- Also recommends 80 percent or greater dark chocolate like the Alter Eco brand that Kari and Serena both love or pitted dates filled with cacao nibs or almond butter
- Suggests taking organic, grass-fed milk (or almond or hemp milk) and adding some grass-fed heavy cream with some undutched, unprocessed cocoa powder and coconut sugar to make a healthier version of hot cocoa
- Kari chats about essential oils and her diffuser—using lemon with peppermint (morning) and lavender (night)
The most important thing you can do is to love yourself before you can love anyone else! Whitney Houston’s “The Greatest Love” epitomizes this, and here are the lyrics:
I decided long ago, never to walk in anyone's shadows
If I fail, if I succeed
At least I'll live as I believe
No matter what they take from me
They can't take away my dignity
Because the greatest love of all
Is happening to me
I found the greatest love of all
Inside of me
The greatest love of all
Is easy to achieve
Learning to love yourself
It is the greatest love of all
Next week, Kari is going to release a special episode with return guest Meb Keflezighi from “Meb Keflezighi—Achieving Your Dreams Through Hard Work (1/2)” (Episode 85) and “Meb Keflezighi—Achieving Your Dreams Through Hard Work (2/2)” (Episode 86). They chat about the U.S. Olympic Team Trials in Los Angeles, CA, and the LA Marathon.
Also, please remember to go over to iTunes to review this podcast!
Namaste TRLS brothers and sisters!
Contact:
Caroline Large:
Website: ALaCarteCoaching.com
Facebook Page
Email: mailto:info@alacartecoaching.com
Christine Schwindt:
Facebook Page
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Runner of the Week and physician Wendy Cicek Steiger, MD, takes listeners on a coast-to-coast US tour as she recounts celebrating her fiftieth birthday by running six marathons, Liz Whitteberry details her latest personal record (PR) using the Maffetone Method, and go-to real food dietitian, Serena Marie, RD, answers a Facebook group listener’s question about intermittent fasting.
Jabra Joy Becky Fedora Clayton stops by The Running Lifestyle show to rave about the Jabra Sport Coach wireless earbuds.
- Beats the sweat/weather blues with these durable, water resistant headphones
- Tailors the fit using five different earbud selections
- Takes phone calls with clarity via Dolby™ Sound Enhancement
Don’t forget that you can still win a FREE pair of Jabra wireless earbuds and a 30-minute Skype chat with Kari by registering at Jabra.com/TRL and by signing up for the TRLS e-mail list at therunninglifestyle.com/join will pick a winner at the end of January, so stay tuned!
Runner of the Week: Dr. Wendy Cicek Steiger
Physician Wendy Cicek Steiger, MD, regales Kari with her PR running journey in 2015.
- Turned 50 in 2015 and took on the goal to run five marathons in 2015 (which turned into six!)
- Completed Marathon 1 (Big Sur International Marathon in Monterey, CA) with her first-time marathoner husband Andrew in April
- Ran Marathon 2 (Rite Aid Cleveland Marathon) three weeks after Big Sur in May—learn about “Fast Food Row”
- Ran Marathon 3 (Erie Marathon at Presque Isle in September)—where she PRed
- Ran Marathon 4 (Akron Marathon) in October—as a supported training run
- Ran Marathon 5 (Marine Corps Marathon in October)—with people from various running groups and finished the race with FotiPanagakos (from Team TRLS Runs Chicago for Action for Heathy Kids) and others
- Ran Marathon 6 (Mississippi Coast Marathon) in November with dear friend of the show and fellow Chicago marathoner Tricia Becker
- Believes in daily meditation (Headspace), practicing yoga, and proper nutrition
- Loves online running communities for the comradery, support, and to bring like minds together
- Describes why sitting still is a huge challenge
- Refers to Dr. John J. Ratey’s books Go Wild: Free Your Body and Mind from the Afflictions of Civilization and Spark: The Revolutionary New Science of Exercise and the Brain
- 2016 outlook: 50 marathons in 50 states, Big Sur loyalty runner, Buffalo Marathon or the Fargo Marathon, to qualify for the Boston Marathon
Liz Whitteberry
Team TRLS Action for Healthy Kids runner for the Chicago Marathon, “Saint Zen Liz” Whitteberry—from “Running Galloway Style With Jeff Galloway” (Episode 77), “Seven Stories Of Taking On The Marathon Distance” (Episode 94), and “Chicago Marathon Recap W/ Jeff Galloway & Team TRLS” (Episode 98)—tells Kari how she rocked her most recent PR using a heart rate training method.
- Started the year injured (during a thunderstorm-and-mud 50-miler) and took time off from running in December and January
- Started the Maffetone Method (The Big Book of Endurance Training and Racing by Philip Maffetone) and using heart rate training (be patient and be consistent!)
- Attended Chi running clinics
- Talks about Zone 2 heart rates and pace bands
- Tells why running is about the joy of the journey and celebrating milestones together as runners
- Completed the 2,015 miles in 2015 challenge
- Raves about the Chicago Marathon (You can get the inside scoop on all things Chicago Marathon with Race Director: Carey Pinkowski from “Bank of America Chicago Marathon Race Director Carey Pinkowski” (Episode 88)
- For more info, check out “What a Runner Needs to Know About Zone Training & Stress Fractures” (Episode 57) featuring Polly de Mille or chat with Liz and others in the private TRLS Facebook page
- Is nearly 50 (say happy birthday on 11/11/16!) who lost 35 pounds when she first started running and is going for a Boston qualifier (BQ) time at the Chicago Marathon
Mike Clarke
Founder Mike Clarke of the Big Beach Marathon in Gulf Shores, AL, (on January 31, 2016) shares the course time limit and more.
- Tells the overall time limit for the full and half marathons
- Provides parking details on the “main drag”
- Gives bag-drop information (via Operation ReConnect)
- Shares last-minute information for the race
- Friendly reminder: As a listener of TRLS, receive a 15% discount when you use code “RUNLIFE” at checkout when you register for the Big Beach Marathon!
Serena Marie, RD
Brooklyn’s in the house as Serena Marie, RD, answers a TRLS Facebook group listener’s question about intermittent fasting.
- Tackles the subject from two points of view—1) this new, trendy cool fad 2) this long-standing tradition used in religious practices
- Correlated with increasing lifespan
- Animal studies show that intermittent fasting can decrease weight, help with total cholesterol, and markers that indicate the occurrence of cancer
- Human studies are twofold—1) not a lot of research out there 2) shows that the evidence doesn’t say it’s harmful but doesn’t show that it’s superior to being more mindful of food choices and choosing more nutrient-rich, lower-calorie foods
- Limited/mixed reviews as to whether or not it reduces insulin sensitivity or reduces inflammation
- Personal take: Not sure how realistic it is to skip meals and might promote disordered eating patterns
- Why it might work best for single, younger men
- Catch Serena on Periscope (@SerenaMarieRD)
- Kari mentions moderators versus abstainers (February Book of the Month: Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Lifeby Gretchen Rubin)
- Friendly reminder: Always consult your physician before modifying your diet.
Next week, it’s all about love! Kari talks with a life coach about self-love and relationships. Serena Marie, RD, also incorporates love into her nutrition segment.
Namaste TRLS brothers and sisters!
Contact:
**Wendy Cicek Steiger:
Email: wendycicek@gmail.com
Facebook: /wendy.ciceksteiger**
Liz Whitteberry:
Website:LizWhitteberry.com
Facebook: Liz.Whitteberry
Twitter: @elizabethwh
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Running technique expert, Jae Gruenke of The Balanced Runner™, lists the top two habits of bad running form (Hint: look at your hips and gait), return Runner of the Week, Jackie Thomas, talks about how she found TRLS and how running has changed her life, Mike Clarke, founder of the Big Beach Marathon, previews race course nutrition, and Serena Marie, RD, talks about a popular New Year’s Resolution—to cut out diet soda—and gives some no-calorie and low-calorie healthy drink options. Kari also gives shout outs and housekeeping tidbits at the end of the episode.
Jae Gruenke
Jae Gruenke, owner of The Balanced Runner™, rocks Kari’s world by taking a different approach in talking about proper running form. Learn how to run naturally and efficiently.
- Jae tells listeners what a running form (US term) or running technique (UK term) expert does.
- She details how she took her Bachelor’s degree in literary studies and being a professional dancer in college to become a running technique expert.
- Listen to why she was offended by running and how she went about solving it.
- She explores why gait and posture affect our running forms.
- Learn about the Alexander Technique and the Feldenkrais Method of Somatic Education.
- Sometimes when runners try to change their forms, that can be the worst thing to do.
- She shares what makes her cringe as a form expert—including how runners swing their arms (which affects foot strike) and how people try to apply what are considered the rules of posture to running (“posture is for posts”).
- Jae shares how to position your head when running, how to shift your hips properly (which can lead to IT band issues if done improperly), how to lean from your ankles, and how to tip your pelvis from side to side.
- Learn why Jae thinks stability shoes are heavy, and they interfere with your ability to use your arch as a spring.
- Find a way to make running feel natural and safe. Better running form should feel easier.
- Jae offers free running lessons, so check out her website here.
- She debunks the “run from heel to toe” theory and details why running tired can actually produce a better form.
- She tells Kari the three reasons why cross country runners tend to have better form.
- Check out her Indie Go campaign here.
Runner of the Week: Jackie Thomas
“J Thom” (from Episode #72) joins Kari again to talk about how she found TRLS, why she listens, and how running has changed her life.
- She found TRLS through an iTunes search and wanted something to distract her from her longer runs.
- She loves TRLS because it’s not intimidating and it gives practical tips.
- Check out her blog post that started it all here.
- Jackie explains her involvement in the TRLS blog.
Jump for Jabra
Jabra’s amazing line of wireless earbuds—including the Sport Coach and the Sport Pulse—are a runner’s dream, because they stay put and don’t fall out of your ears like their contemporaries. Win a FREE pair of Jabra wireless earbuds by registering at Jabra.com/TRL and by signing up for the TRLS e-mail list at therunninglifestyle.com/join. Jabra will pick a winner at the end of January, so sprint on over today!
Mike Clarke
Founder of the Big Beach Marathon in Gulf Shores, AL, gives Kari a preview of race fuel and bathroom stops during the race.
- There will be water and blue Gatorade (Glacier Freeze) every 1.5–2.0 miles and Gu (one being Chocolate Outrage) at Miles 18 and 23 or 24.
- He answers the all-important question of how Race Directors figure out how many portable toilets to have on half marathon and marathon courses.
- Toilets will be available around the following miles: 3.5, 5, 8, 10, 12, 16, and 21.
- There’s a 1:50 ratio of toilets to runners.
- If you want to learn more about a Race Director’s role and why things are done in certain ways, check out Episode #67 that features Boston Marathon Race Director Dave McGillivray.
- Don’t miss redeeming a 15% discount during registration by entering code “RUNLIFE” just for being a TRLS listener.
Serena Marie, RD
Serena Marie, RD answers a Facebook group member’s question about no- or low-calorie drink ideas besides diet soda.
- Serena recommends the following:
- La Croix flavored seltzer
- Coconut water because it has magnesium for relaxation
- Fruit-infused water with mint
- Tea (like Tazo Wild Sweet Orange tea or green tea)
- Unsweetened almond milk
- Hemp milk
Upcoming Races
Do you want to meet Kari at an upcoming race event? Run on over to these races to say hi!
TMC Sunrise at Old Tucson Trail Run (4 Miles and 1 Mile)
Date: Sunday, January 24, 2016
Race start: 8:00 a.m. for the Women’s 4-Miler; 9:00 a.m. for the Men’s 4-Miler; 9:00 a.m. for the One Mile Walk/Fun Run
Location: Old Tucson Studios, 201 S. Kinney Road, Tucson, AZ 85735
3rd Annual Race on the Big Day 5K and 1.5-Mile Walk sponsored by Empowered Yoga
Date: Sunday, February 7, 2016
Race start: 12:30 p.m. EST
Location: 2000 Pennsylvania Avenue, Wilmington, DE 19806
Cupid’s Undie Run (maybe)
Date: Saturday, February 13, 2016
Race start: 2 p.m. EST
Location: Asia DC & Eden Nightclub, 1720 I St. NW, Washington, DC 20006
Group Run in Harrisburg, PA
Date: Sunday, March 6, 2016
Details: Sunday morning run at Harrisburg, PA leaving from the City Island Fleet Feet
Rock ‘n Roll DC Marathon and Half Marathon (maybe)
Date: March 12, 2016
Race start: 7:30 a.m. EST
Location: Constitution Avenue at 14th St. NW, Washington, DC
The North Face Endurance Challenge: Washington, DC (maybe)
Date: April 9–10, 2016
Location: Algonkian Regional Park, 47001 Fairway Drive, Sterling, VA 20165
The North Face Endurance Challenge: Wisconsin (maybe)
Date: September 17–18, 2016
Location: Kettle Moraine State Forest, S91 W39091 Highway 59, Eagle, WI 53119
Book Club
Check out these page turners that are part of upcoming Book Club books here.
January 2016: The 5 A.M. Miracle: Dominate Your Day Before Breakfast by Jeff Sanders
February 2016: Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin
March 2016: Super Genes: Harnessing the Vast Potential of Your Genome for Optimum Health and Well-Being by Deepak Chopra and Rudy Tanzi
Next week, Liz Whitteberry talks about how she has been able to PR after many injuries and Wendy Cicek Steiger chats about picking up running later in life.
Namaste TRLS brothers and sisters!
Contact:
Jae Gruenke:
Website: BalancedRunner.com
Indiegogo Campaign
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Angela Tortorice, Marathon Maniac Hall of Famer (2014), who has run over 500 marathons or longer, joins Kari to chat about how to select races, how to travel to races, how to run multiple races in one weekend, and much more. Kari and Serena share their race suggestions, and Serena answers a Periscope question about when to ideally eat carbs.
Jabra Love Jabra’s line of wireless sport earbuds, which include the Sport Coach and the Sport Pulse, are a must-have for any runner. The Sport Pulse has a built-in heart rate monitor, and the Sport Coach offers intelligent audio coaching. Win a free pair of Jabra wireless earbuds by registering at Jabra.com/TRL and signing up for the TRLS e-mail list at therunninglifestyle.com/join. Jabra will pick a winner at the end of January!
Angela Tortorice Wonder Woman, Angela Tortorice joins TRLS to rave about her favorite seasonal races.
- Kari gives a huge thank you to “Saint Zen” Liz Whitteberry for recommending that Angela appear on TRLS!
- Angela is crowned Runner of the Week for this episode.
- Angela religiously trains on the busy streets of downtown Dallas during her lunch break no matter what the weather has in store for her—talk about commitment!
- Angela has completed 50 marathons in 50 states three
- Check out the Texas Threesome™, the Texas Quad™, and the Texas Double™, for which Angela is the Race Director.
- Fun fact about Angela: She is the Guinness World Record Holder for the Most Marathons in a Calendar Year (2013) when she did 129 marathons from 9/1/12 through 8/31/13!
- She entered the Marathon Maniacs Hall of Fame in 2014.
- Angela offers some recovery advice (shower, put your feet up, eat, sleep, repeat) for runners who travel and run multiple marathons.
- She offers some sage race advice and tells Kari some must-run races that you won’t want to miss:
- Pick a warm(er) destination race location during the winter months.
- Choose a race where you can hang out with your running “family,” like Angela’s in Waco, TX.
- Check out the Marathon Maniacs and 50 States Marathon Club sites for race resources.
- Stay active, do the walk-run method, and stay connected to fellow runners.
- Check out Angela’s site at running-the-distance.com.
- The following races are mentioned during this episode:
Winter Race Recommendations
- The Miracle Match Marathon in Waco, TX, is held on January 31, 2016. The Race Director is Nancy Goodnight, and the website is http://miraclematchmarathon.net/.
- The Texas Marathon in Humboldt, TX, has a New Year’s Day race that has a three-and-a-half-pound medal (everything is bigger in Texas!), which involves charity running and children’s events.
- Angela’s favorite warm-weather race is the Surf City USA race in Huntington Beach, CA, on February 7, 2016, which attracts 10,000 runners and includes a flat out-and-back course, where you run along over passes and along the ocean.
- The Yuma Territorial Marathon in Yuma, AZ offers runners a chance to run two states in one weekend.
- Tackle the Savage Seven Marathons in Ocala, FL, where runners can run seven marathons on seven consecutive days (oh my!). The Race Director is Chuck Savage.
- The Chevron Houston Marathon on January 16, 2016, started back in 1972.
- The Austin Marathon offers lovers a chance to run on Valentine’s Day 2016.
Spring Race Recommendations
- The Irving Marathon in Irving, TX, on April 16, 2016, expects more than 2,500 runners. The Race Director is Ronnie Chesko.
- The Oklahoma City Memorial Marathon is beautiful and passes by a reflection pond.
- The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to Race Directors Joel and Stacey Schiller, and Angela likes the early start for runners who need it. She loves the gorgeous stone railways, the flowers in blooms, and thinks the spectators are amazing.
- Head over to org. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive $20 off the marathon ($90 by February 29th with the TRLS discount; $10 off the half marathon ($75 with the TRLS discount by February 29th; $10 off a four-person relay team ($150 with the TRLS discount by February 29th) and $20 off an eight-person relay team ($300 with the TRLS discount by February 29th)
Summer Race Recommendations
- The Turtle Marathon in Roswell, NM, supports Multiple Sclerosis and is held on September 3, 2016 at the very end of the summer.
- The Pocatello Marathon in Pocatello, ID includes a nine-mile decline, where Angela got her world record.
- The El Scorcho Run at midnight in Fort Worth, TX, in July is quite the endurance challenge.
- The Park City Marathon is beautiful.
- The ET Full Moon Marathon in Las Vegas, NV is a middle-of-the-night race that includes almost two and a half hours’ worth of moon shine during the race on August 20–21, 2016.
Fall Race Recommendations
- The Hancock Shaker Village race in Pittsfield, MA, took Angela 10 hours and 48 minutes. because it’s all uphill and on rocks!
- The Eversource Hartford Marathon in Hartford, CT, on October 8, 2016, which benefits the Foodshare of Greater Hartford.
- The Green Mountain Marathon in Green Mountain, VT on October 9, 2016, offers a flat out-and-back course along apple orchards.
- The Bank of America Chicago Marathon on October 9, 2016, is where she PRed.
- The Fort Worth Marathon promotes exercise and health in the community and is on November 13, 2016. The Race Director is Steve Looney.
- The 72-hour UltraCentric race is an endurance run on November 17–20, 2016 in Grapevine, TX.
- The Williams Route 66 Marathon on November 19, 2016 is a well-organized race.
- The Cowtown Marathon includes both the full and half marathons, runs past a golf course and a stock yard, and is on February 28, 2016.
Recommendations by State
- In Wisconsin, Angela likes the Lake Geneva Marathon.
- In Virginia, she likes the Shamrock Marathon and the Marine Corps Marathon.
- In New Jersey, Angela likes the Jersey Shore Half Marathon.
Sports Suds
Sport Suds is a runner’s dream that launders your clothes gently and scent-free. Make sure to take care of your family’s laundry too, by using this amazing laundry detergent, which is perfect for newborns too! As TRLS listener, get 25% off your order when you sprint over to www.sportsuds.com and enter code RUNLIFE at checkout.
Serena Marie, RD: Carbs Serena Marie, RD answers a Periscope viewer question, “When is the ideal time to eat carbs?”
- Keep in mind that every body is different.
- Carbs get a bad rap at times, so remember that Serena defers that we get carbs from non-starchy foods.
- Carbs create a spike in insulin that acts as the “annoying neighbor” to get your cells to open up and let sugar in.
- Carbs are best utilized before your workout.
- Post-workout (40+ minutes of cardio), you can eat carbs to replenish sugar for your muscles.
- For people who have trouble sleeping, having a serving of carbs an hour before bed might be helpful (like milk or fruit).
- Sometimes diabetics find that their blood sugar is elevated in the morning, so they might benefit from a lower-carb breakfast.
Mike Clarke Mike Clarke joins the show to chat with Kari about the half marathon option for the Big Beach Marathon.
- Out of total registrants so far, approximately two-thirds (65–70 percent) have registered for the half marathon versus the full marathon.
- Next week, Mike chats about the course and what to expect along the course (fuel, pit stops, and so on).
- Remember that as a TRLS listener, you can get a 15 percent discount when you go to com and enter code RUNLIFE during the registration process!
Serena Marie, RD: Injury Update and Races
Serena Marie, RD (lovingly called “SMRD”) joins Kari again to update listeners on her injury and to give some stellar race tips.
- Serena gives listeners an update on her injury.
- She talks about the important lessons she has learned from physical therapy.
- Learn what race SMRD really, really wants to run in the spring.
- Kari gives some exciting news regarding the Delaware Marathon Festival on May 8, 2016!
- Serena and Kari provide some race tips, like packing, not starting out too fast at the beginning of a race, bringing comfortable shoes to wear post-race, keeping tabs on the weather report about 18–36 hours before race day, and more!
- Also, check out the Nike Women’s Half Marathon review from Episode #9 HERE and the Delaware Marathon Running Festival from Episode #12 HERE.
Next week, Kari interviews Jae Grunke, who is a running form expert.
Also, don’t miss Kari’s guest appearance on Jeff Sanders’ The 5 AM Miracle Podcast HERE. Kari chats about how she formed her own personal dream team to help her accomplish her personal and professional goals.
Namaste TRLS brothers and sisters!
Contact:
Angela Tortorice:
Facebook: /angela.w.tortorice
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Kari unveils the new show sponsor—Jabra and their versatile wireless earbuds. Go-to real food dietician, Serena Marie, RD, talks about nutrition trends in 2015 and what must-eat foods you shouldn’t miss in 2016. Kari and Serena talk about their 2016 mantras, and Kari shares a Runner of the Week “LoveMail” from rock star runner Dale from Canada. The latest Book Club books are unveiled, as well as a new Runner of the Week sponsor. And Mike Clarke of the Big Beach Marathon returns to entice us with some Alabama shopping opps.
Happy 2016, TRLS sisters and brothers!
We want to hear more from you! Do you have a new mantra for the year? Are you running any cool new races? Head over to therunninglifestyle.com/join to receive the 11 Strategies to Live the Running Lifestyle and gain direct e-mail access to host Kari Gormley.
Exciting News
Something exciting is happening in TRLS land! The one and only Jabra (mentioned in Episode #105) is a show sponsor! Jabra, a Danish company, makes top-of-the-line wireless earbuds.
They don’t fall out of your ears, you can customize the ear buds size to fit your ears in five unique ways, and they are amazingly easy to pair with your smartphone and Bluetooth technology. You can walk away from your phone without being connect by gangly cords. Hallelujah!
Win a free pair of Jabra earbuds and some one-on-one Skype with Kari herself by going to Jabra.com/TRL. Through this link, you can sign up for a free Jabra newsletter that’s chock full of personalized offers and special discounts.
Book of the Month
Don’t forget that Jeff Sanders’ is the book of the month for January.
Also, make sure to listen to this episode to see what the upcoming books are for February and March 2016.
Serena Marie, RD You hear it on the show nearly every episode: Every body is different. Serena Marie, RD wants you to find your key strategies to sustainable, lifelong healthy nutrition. There were some trends in 2015 that Serena Marie, RD, recaps for us:
- Trend 1: The clean-eating movement
- Try to eat less processed foods (even whole grain pasta or whole bran cereal).
- Swap from foods that have several items in the ingredients list to foods that have a single item or two.
- Serena gives us the real deal on oatmeal.
- She also touches on calorie counting and clean eating.
- Trend 2: The If It Fits Your Macros (IIFYM) movement
- Macronutrients are the main constituents of calories and are made up of fat, carb, or protein sources.
- Balance your meals with fat (healthy oils), carbs, and protein.
- In 2016, Serena would love to see a union of the trends—with the mindset of no guilt or self-shaming.
- Check out the chromium information referenced in this segment by reading the article Micronutrients in Health and Disease.
Sports Suds Sport Suds is a unique type of laundry detergent that is literally an investment in your running clothes. Take great care of your running clothes, along with your whole family’s laundry loot, by using this gentle, scent free detergent. As a listener of TRLS, you can receive 25% off your entire order when you run over to www.sportsuds.com and enter code RUNLIFE at checkout.
Also, check out Becky Fedora Clayton’s review of Sports Suds on her blog Run, Becky, Run here:
LoveMail: Runner of the Week
This week’s Runner of the Week, Dale, is a 50-something rockin’ runner, who wrote to Kari on Christmas Eve.
- Dale gushes about TRLS, Serena Marie, RD, and the tips and tricks that she has learned from the show.
- Hear how she fell in love with running in 2015 and started running when she was 57!
Mike Clarke Mike Clarke, founder of the Big Beach Marathon and Half Marathon in Gulf Shores, AL (happening on January 31, 2016) gives us a taste of what you or your family can do while out and about in Alabama.
- Traditional souvenir shops
- Quaint stores that have been around since the beginning of the Big Beach tradition
- Tanger Factory Outlets
- Big box stores in nearby Mobile, AL and Pensacola, FL
- Nice downtown area (shops and restaurants) in Fair Hope, AL
Remember to take advantage of your exclusive 15% discount when you enter RUNLIFE during registration checkout at http://bigbeachmarathon.com/register/.
Next week, Angela Tortorice visits the show to share how to pick out a race, how to select multiple races in a weekend, and how to travel the smart way. She knows the lay of the land, and she and Kari even play some games. Kari will also give you some tips/advice about racing.
Namaste TRLS brothers and sisters!
Contact:
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Podcaster and author Jeff Sanders tells us how you can get your day off to a great start, Runner of the Week, Becky Fedora Clayton chats about her first marathon experience and how to fit training into a busy lifestyle, and Serena Marie, MD talks about how to squeeze Vitamin A into your diet to combat dry skin.
Jeff Sanders Host of The 5 AM Miracle Podcast, Jeff Sanders, discusses his book, The 5 AM Miracle: Dominate Your Day Before Breakfast with Kari and how it relates to running:
- Learn about his five key points to live your life as the sun rises and to continue that pursuit all day.
- Purchase his book here.
- Practice asking yourself, “What would the hero of my story do today?”
- Hear about his goal to run the Leadville Trail 100 run
- Discover the “new way” to use vision boards and why it’s more about the process than the end result.
- Hear why setting the core anchors of waking up, working out, and starting your work for the day are vital.
- Learn how he got over his injuries and allergies through proactive rehab.
- Practice setting the boundary to go to bed early in order to get up early in the morning.
The Runner of the Week segment is sponsored by Sport Suds, which is a laundry detergent that is perfect for newborns’ clothes, scent free, and safe for your delicate septic system. As a listener of TRLS, you can receive 25% off your entire order when you run over to www.sportsuds.com and enter code RUNLIFE at checkout.
Runner of the Week: Becky Fedora Clayton This week’s Runner of the Week, Becky Fedora Clayton, is a busy wife and mom to a toddler who chats about her first marathon and how she fit marathon training into her schedule.
- Discover why she started running in 2010 and how she decided to run a full marathon five years later.
- Learn how she felt after conquering her first 5K in East Boston.
- She details what she does when she feels like she wants to stop during a race.
- Find out how to get your kids involved in your training plan.
- She talks about her top reasons why she runs and what it gives her.
- Becky tells Kari her 2016 running goals. What are yours?
Mike Clarke Mike Clarke, founder of the January 31, 2016 Big Beach Marathon and Half Marathon in Gulf Shores, AL gives us a little history lesson and some interesting facts about Alabama.
- Roll Tide (Alabama) versus War Eagle (Auburn): Kari learns more about Alabama’s fervor for football.
- Learn where Mardi Gras actually originated. (Hint: It’s about an hour’s drive from the Big Beach Marathon.)
- Mike gives us a rundown on Alabama’s two seasons.
- He suggests visiting Bellingrath Gardens and Home during your visit to Alabama.
Don’t miss out on your exclusive 15% discount when you enter RUNLIFE during registration checkout at http://bigbeachmarathon.com/register/.
Serena Marie, RD Kari chats with Serena Marie, RD, about her dry hands update and how Vitamin A deficiency may cause dry skin.
- Note: Serena Marie, RD, is not a skin expert.
- In terms of giving up dairy for very dry hands, Serena’s first reaction was that certain people will have reactions to dairy because it can trigger autoimmune reactions, especially commercially produce dairy.
- Serena has read a correlation study that suggests that Vitamin A deficiency may cause dry skin.
- Vitamin A is tricky to supplement, but liver is an excellent source. (Serena gives us some tough love. Think frozen liver cubes.)
- Cod liver oil, grass-fed dairy, and fermented butter are all good sources of Vitamin A.
- Always pair vegetables, such as orange veggies, red peppers, and yellow peppers with a fat to get in some extra Vitamin A.
Upcoming Races Check out our Events page to see which upcoming races Kari is attending.
Head on over to www.therunninglifestyle.com/join to sign up for the exclusive e-mail list and to receive the 11 Strategies to Live the Running Lifestyle.
Next week, Serena Marie, RD, previews the most important nutrient-dense foods to eat in order to feel your best in 2016.
Namaste TRLS brothers and sisters!
Contact: Jeff Sanders:
Website: jeffsanders.com
Twitter: @jeffsanderstv
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Jim and Cheryl Brown talk about middle-aged running, running after hip resurfacing surgery, and their running evolution. The Browns gave Kari the gift of running in 2011, and they’re sure to inspire you too. Jim, the featured Runner of the Week, offers advice for new runners. Mike Clarke pops in to chat about Can’d Aid and Operation ReConnect, and Serena Marie, RD, talks about carageenan (red seaweed).
Jim and Cheryl Brown
Jim and Cheryl Brown inspire each other to overcome injury and age to continue their love of running. Through The Running Lifestyle Show’s suggestions, they’ve found new ways to keep on running.
- Discover how Cheryl (Episodes 37 and 50) didn’t start running until about a year after Jim ran his first half marathon, and both were in their late 40s.
- Find out why Cheryl started running and how she started with the run-walk method.
- Learn about Marathon in Training that sparked their interest in marathons.
- Hear about the three marathons they ran as charity runners (for groups like the American Cancer Society and SoleMates).
- Find out why Cheryl started doing Spartan Races.
- Learn how they’ve had to evolve (in order to run safely without injuries) and have learned their limits—since they want to always be able to run.
- Discover how they both became injured (Cheryl was put on physical therapy; Jim was told he had to have hip replacement surgery).
- Find out why it was like a reset button for both of them to go from frequently running to being restricted.
- Learn how they got back into running (using 4-1 intervals).
- Discover why they changed their fueling strategies.
- Hear why they urge runners not to be afraid to play around with fuel and different running strategies.
- Learn a key strategy so that you don’t start off a race too fast during a race.
- Hear about their experience with the Hot Chocolate 15K. They performed nearly the same post-injury, so tune in to learn how!
- Find out about their upcoming races like the Soldier Field 10 Mile together, and Cheryl is running the Tinkerbell Half Marathon with their daughter, Amanda, who uses the run-walk method.
Runner of the Week
Jim Brown, who went through hip resurfacing surgery, talks about the part of running that speaks to him, advice for new runners, and his first half marathon experience.
- Jim started running during his time in the Marine Corps (where running equaled pain and punishment for him).
- After fifteen years of not running, he was overweight and needed to take control of his life.
- He lost weight and was invited to run a half marathon. He had never run more than three miles, so this was a new challenge for him.
- He downloaded Hal Higdon’s Half Marathon Novice 2 program and started training.
- The night before his first half, his friend Scott Johnson offered to help support him during the race.
- Jim offers advice for someone who’s thinking about running or who has just started running.
This week’s Runner of the Week is sponsored by Sports Suds. Are your clothes sweaty and stinky? Give yourself or a loved one the gift of Sports Suds, which is a laundry detergent that has no perfumes or dyes, is safe for septic systems, and gets clothes totally clean. Get a 25% discount at www.sportssuds.com by entering code RUNLIFE at checkout.
Mike Clarke
Mike Clarke discusses the two charities that the Big Beach Marathon supports.
- Charity 1: Can’d Aid is Oscar Blues Brewery’s charity that supports local organizations. A portion of the proceeds from registration goes to Can’d Aid.
- Charity 2: Operation ReConnect gives soldiers in combat—and their families—a week’s vacation when they come home.
Friendly reminder, as a listener of The Running Lifestyle Show, you’ll receive a 15% discount when you use code “Runlife” at checkout when you register for the Big Beach Marathon.
Serena Marie, RD
Serena myth busts carageenan and dishes up some scientific research.
- Hear what carageenan (red seaweed) is used for and why Serena thinks it’s nothing to freak out about.
- Learn why Serena questions animal studies’ validity that suggest that carageenan may contribute to high blood sugar, which can lead to diabetes, stroke, and cardiovascular disease.
- Discover why one study using human colon cells suggest that carageenan may turn on genes that may lead to irritable bowel disease (for people who are predisposed).
- Go to http://ajpgi.physiology.org/content/292/3/G829 for more information.
As a gift to you, head over to TRLS’ website to snag the 11 Strategies to Live the Running Lifestyle.
Next week, Jeff Sanders, author of January’s Book Club book—The 5 AM Miracle: Dominate Your Day Before Breakfast, talks about some of his top tips and tricks, and Runner of the Week, Becky Fedora Clayton, chats about her first marathon experience. Serena Marie, RD will address what to do about dry hands.
Here at The Running Lifestyle Show, we know that time is precious, so we’re honored that you choose to spend time with us! Always remember that running is a gift. Happy holidays!
Contact:
Jim & Cheryl Brown:
Email: browns1983@gmail.com
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
On this week’s episode, Kari interviews Jeff Zidell, Senior Vice President at Hyatt Hotels and Resorts, father of two teenage daughters, and Chicago lover (the city, not the play!). He chats with Kari about the Chicago Area Runners Association, what he thinks about pace groups, and about his BQ experience. Also, find out why Serena is happy about being injured and why Kari and Serena are so excited to try Sparkle Skirts. Runner of the Week, who happens to be the one and only Jeff Zidell, stops by again to discuss his second marathon in four weeks’ time and how running with a different pace group affected his race experience.
Jeff Zidell — Part I * Zidell explains how he first became a runner in 2002, his approach at the beginning of his foray into running, and how that coincided with working for American Airlines during and after the tragedy of 9/11. * He talks about why he ran his first half marathon at the age of 42 and his first full three years later. * He also chats with Kari about why he runs consistently with his running group three times a week. * Zidell recounts his experience as a group leader for an 8:30-pace, long-run group through the Chicago Area Runners Association (CARA), which raises money for underprivileged children. He explains his participation in a twenty-week program where he was a pace leader. * With CARA, two runners in the pace group for which he was group leader got their BQs and will run Boston 2016! * He shares why he savored qualifying for Boston by himself and then with his family. * The video about the Runner who did not tell anyone she was running a marathon.
Runner of the Week: Jeff Zidell — Part II This week’s Runner of the Week is Jeff Zidell, who is a six-time marathoner, excellent pacer, and BQer extraordinaire.
- Zidell tells Kari his story of how fortunate he feels about how he found and embraced running.
- He gives Kari some insight into how to be a consistent and focused runner.
- He chats about the common bond that he feels between runners.
- Zidell recounts his second marathon in the span of just four weeks.
- He explains how his second marathon was colder (by fifteen degrees, which can make a huge difference) and hillier (talk about double trouble), and yet he still qualified for the Boston Marathon.
- He also explains why you can forget everything you’ve learned about running when you run with a pace group.
Serena Marie, RD * Learn why Serena is OK with currently being injured, because she likes changing up her workout routine. * Check out Serena’s new recommendation, Fitocracy, to see your weight-lifting progress. * Serena chats about her carb-lovin’ marathon training and how she’s coping post-marathon now that she isn’t incorporating as many cardio-based workouts into her lifestyle. * Kari and Serena gush about Sparkle Skirts, especially because they come in sizes XS to 4XL, so they are made for all shapes and sizes. They both can’t wait to let you in on their future product reviews. * Serena and Kari mention ElliptiGO’s latest product, the ElliptiGO Arc, and how it is more like a bicycle, which fits nicely with Serena’s latest biking/elliptical cross-training habits. * Help TRLS solve the mystery of why the show is popular in Norway and Nepal.
Sports Suds sponsors the Runner of the Week segment this week. Sports Suds is a detergent that isn’t tested on animals, is safe for your septic system, and makes your clothes squeaky clean. You can earn 25% off your purchase at checkout by going to
Next week, Kari interviews husband and wife team, Jim and Cheryl Brown (from Episode 39 and Episode 50), who are former injured runners who adopted TRLS’ top recommendations and are now enjoying running again. It’s the perfect Christmas Eve episode, since Cheryl and Jim gave Kari the gift of running!
To learn the 11 Strategies to Live the Running Lifestyle, head over to www.therunninglifestyle.com/join and check them out.
Namaste TRLS brothers and sisters!
This is the skirt Serena will be trying.
Contact: Jeff Zidell:
Twitter: @jeffzidell
LinkedIn: linkedin.com/in/jeffzidell
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
The holiday season can actually be a depressive time of year for some—whether family stirs up anxiety or it’s the anniversary of someone’s passing—so often we want to mask the pain or uncomfortable feelings in some way. Kari Gormley and beloved, repeat guest Ellen Rohr dive deep into the topic of addiction. Ellen describes how there can be a fine line between addiction and obsession and how running can become a potentially dangerous addiction. But she suggests that by managing our body chemistry through what we eat and through running, we can take a healthier approach to holiday stressors. Runner of the Week, Jason Pina recaps his 2015 Boston Marathon and Cape Cod Ragnar Relay experiences, as well as why he always goes to bed at 9 p.m. And last but not least, Serena Marie, RD dissects Kari’s protein powder picks.
Ellen Rohr
Energetic and light-hearted Ellen Rohr joins TRLS once again (from Episodes 89 and 90) to chat with Kari about a topic near and dear to her heart—addiction and sobriety.
- Why considering all forms of addiction—from alcohol, to prescription drugs, to video games, to sex addiction—is important
- Why speaking about addiction with others and identifying/realizing the indications of addiction are so imperative
- How she has stayed in recovery for over twenty years
- How the mantra of “one more day” really worked for her
- Why running can became a dangerous addiction
- Why her spiritual development requires a sober mind
The Runner of the Week segment is sponsored by Sport Suds, which is a detergent that doesn’t test on animals and is septic safe, in addition to a whole lot of other great things. As a listener of TRLS, you can receive a 25% discount at checkout at www.sportsuds.com when you use the code RUNLIFE.
Runner of the Week: Jason Pina
This week’s Runner of the Week is Jason Pina, who first appeared on TRLS about a year ago. Kari originally met Jason in Chicago, and she also cheered him on during the 2015 Boston Marathon.
- Richard details his third-in-a-row Boston Marathon experience (where he PRed by an hour on that particular course!) and how it compared to his last two.
- He explains how to tell if you have more energy in your tank at the end of a marathon.
- He chats about his Cape Cod Ragnar twelve-person race experience, where he ran approximately nineteen miles total in three legs.
- He describes why he always goes to bed at 9 p.m. and prefers to run in the morning.
Mike Clarke, founder of the very first Big Beach Marathon and Half Marathon in Gulf Shores, AL (on January 31, 2016) lets listeners in on the secret of where all the fun’s at! The race starts and finishes at “the entertainment and dining epicenter of Gulf Shores”—The Hangout (http://thehangout.com). This restaurant prides itself on its super fresh shrimp, oysters, and local fare. It has multiple outdoor stages, several bars, it’s the location of packet pickup, vendors will be available for all of your last-minute race needs, and much more.
Don’t miss out on your exclusive 15% discount when you enter RUNLIFE during checkout at http://bigbeachmarathon.com/register/. Mike is offering a chance to win a weekend stay right next door within walking distance to the start/finish of the event at the Brett/Robinson Phoenix All Suites condos if you register for the race in December.
Serena Marie, RD
On this week’s episode, Serena Marie, RD, dissects protein powders to add to smoothies and non-dairy drinks:
- The right amount of flax milk to drink
- The benefits of Kari’s raw chocolate plant protein pick (that contains maca root, which potentially helps our bodies adapt to stress, increase libido)
- The marketing material on Kari’s wheat grass protein pick (which provides Vitamins C and A) that makes Serena batty
- The pros of Kari’s cacao energy smoothie blend (which contains ingredients that helps the body better adjust to stressful situations)
- The proper portion sizes
To learn the 11 Strategies to Live the Running Lifestyle, please head over to www.therunninglifestyle.com/join and check them out.
Next week, Kari will recap the Jeff Galloway Race Weekend in Atlanta, GA on December 12, 2015. Kari plans to “run with her heart,” attend the expo to meet up with TRLS listeners, and interview half marathoner at the finish line. Kari will also talk with Jeff Zidell—a runner who came to running later in life—who is a Boston Marathon qualifier that combines running with business travel.
Namaste TRLS brothers and sisters!
Contact:
Ellen Rohr:
Website: EllenRohr.com
Facebook: /barebonesbiz and /ellenrohr
Twitter: @ellenrohr
YouTube: Ellen Rohr
Jason Pina:
Facebook: /Jason.Pina
Twitter: @jbpina
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley and Serena Marie, RD run through their 2015 holiday gift-giving top picks for runners, including clothing, shoes, recovery products, running equipment, books, stocking stuffers, and more. Runner of the Week, Jennifer Lockram, chats about her work-life-running balance and how to add distance to your runs. Founder Mike Clarke of the Big Beach Marathon and Half Marathon in Gulf Shores, AL offers travel tips to the race and gives some must-have information about entering a giveaway for beachfront accommodations for the big day. Finally, Serena Marie, RD dishes about what type of chocolate to choose to zap your sugar cravings this holiday season.
[Show notes are courtesy of Becky Fedora Clayton.]
TRLS 2015 Holiday Gift Guide for Runners
Running Apparel
- CW-X Compression
- Lululemon Running Skirt
- TRLS apparel for men and women
Running Accessories
- Gore Running Wear® Windstopper® Jacket
- Gore Running Wear® Essential Windstopper® Gloves
- Brooks Women’s Ghost 8 GORE-TEX (GTX)
- Brooks Adrenaline ASR 11 GTX
- Altra Running Shoes
- Spenco Women’s Supreme Slide
- Injinji® Toe Socks
Running Equipment
- FitBit Surge
- Jabra Sport Pulse wireless earbud headphones with built-in heart rate monitor
- Jeff Galloway’s Gymboss Interval Timer and Stopwatch
- ElliptiGO®
Recovery Products
- Roll Recovery
- Trigger Point foam
- The Orb by Pro Tec
Stocking Stuffers
- BeeCause Charms
- iTunes gift cards
- Individual-use containers of Chamois butter
Books
- Go Wild: Free Your Body and Mind from the Afflictions of Civilization by Dr. John Ratey and Richard Manning
- Sleep Soundly Every Night, Feel Fantastic Every Day: A Doctor’s Guide to Solving Your Sleep Problems by Robert S. Rosenberg
- Marathon Woman: Running the Race to Revolutionize Women's Sports by Kathrine Switzer
- Spark: The Revolutionary New Science of Exercise and the Brain by Dr. John Ratey and Eric Hagerman
- Ultramarathon Man by Dean Karnazes
- Eat the Yolks by Liz Wolfe
Above all, the best gift is your time, attention, and presence.
The Runner of the Week segment is sponsored by Sport Suds, which is a detergent that doesn’t test on animals and is septic safe, in addition to a whole lot of other great things. As a listener of TRLS, you can receive a 25% discount at checkout at www.sportsuds.com when you use code RUNLIFE.
Runner of the Week: Jennifer Lockram
This week’s Runner of the Week is a busy mom of three boys, wife, part-time worker, and Boston-qualifier whom Kari originally met at the Boston Marathon.
- How she “runs away”
- How she combines running, her family and work life, and becoming a Boston qualifier
- How she started her running career, despite her struggle with lifelong asthma
- How to add distance to your runs through recovery (yoga, compression socks, Epsom salt baths)
Founder Mike Clarke of the first-ever Big Beach Marathon and Half Marathon in Gulf Shores, AL on January 31, 2016 explains how easy it is to travel to the Yellowhammer state. Don’t forget to snag your 15% discount when you enter RUNLIFE during checkout at BigBeachMarathon.com/register/:
- Option A: Pensacola International Airport, which is located approximately 43 miles from Gulf Shores and is serviced by all of the major airline carriers
- Option B: Mobile Regional Airport, which is approximately 62 mile from Gulf Shores
- Option C: A six-hour drive from Atlanta, GA
Mike also shares some breaking news with TRLS that you won’t want to miss! (Hint: It involves beachfront accommodations within walking distance of the race. Everyone who registers for the race in December is eligible to win a drawing!)
Serena Marie, RD
- Why to look for alkali in chocolate’s ingredients list on nutrition labels
- How to choose the right type of dark chocolate to satiate your sweet tooth and replete magnesium
- How Kari defeated her dry skin issues by giving up dairy products
Don’t forget to discover the 11 Strategies to Live the Running Lifestyle, so head over to www.therunninglifestyle.com/join and check them out.
Next week, Kari brings back the amazing Ellen Rohr to talk about addiction. In an upcoming episode, Kari will also talk about Jeff Galloway’s Race Weekend December 11–13, which includes Barb’s 5K (which Kari is running), a half marathon, and a Fit Kids Run in Atlanta, GA. Kari will be interviewing people after they cross the finish line.
Namaste TRLS brothers and sisters!
Images:
Contact:
Jennifer Lockram:
Website: RunningMovesMe.com
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kathrine Switzer, at the NYC Marathon, and Jeff Galloway each come on the show to discuss the gift of running. Kathrine discusses how running can help you be creative and to use running for your mind. Jeff Galloway congratulates me on the Philadelphia Marathon and tells me how to maintain my fitness. My friends Meaghan Nana-Sinkam and Becky Kotsifas ask me all about the race as an experience, rather than as a place to try to PR. Serena Marie, RD, shares when to eat full fat and when to choose non fat.
Kathrine Switzer
- Why the NYC Marathon is so near and dear to her heart
- What she thinks when she sees someone cross a marathon finish line
- What to do if you are injured from running
Jeff Galloway
- What my plans are for the next major goal
- What happens in winter to runners
- How to maintain your fitness after running a long distance race
- How to plan a training plan for a marathon
The Runner of the Week segment is sponsored by Sport Suds, which is a detergent that doesn’t test on animals and is septic safe, in addition to a whole lot of other great things. As a listener of the Running Lifestyle Show, you can receive a 25% discount at checkout at www.sportsuds.com when you use the code RUNLIFE.
Meaghan Nana-Sinkam and Becky Kotsifsas
- What were the highlights of the Philadelphia Marathon
- Why I kept posting pictures of me with people from Wisconsin on Facebook
- How I ran the race as Kim Stemple (Monday’s special guest who you HAVE to listen to if you didn’t already) coached me and why
- How running three marathons has changed my relationships for the better
Mike Clarke, Founder of the Inaugural Big Beach Marathon in Gulf Shores, Alabama (side note, you receive a 15% discount when you put in RUNLIFE at checkout at bigbeachmarathon.com/register), discusses the official accommodation of the Big Beach Marathon which is Brett Robinson Vacation Rentals.
Serena Marie, RD
- When to buy full fat and low fat meat, dairy
- How to choose a nut butter (hint, no added chemicals)
To learn the 11 Strategies to Live the Running Lifestyle, please head over to www.therunninglifestyle.com/join and find out. :-)
Next week we’ll be having a “What to Get A Runner” episode and Serena will discuss the importance and chocolate. Did I just say the importance of chocolate? Yep, tune in next week.
Have a wonderful Thanksgiving (that is of course if you are celebrating Thanksgiving). When you take a breath in, you are receiving. When you take a breath out, you are giving. Namaste Running Lifestyle Show Brothers and Sisters.
Contact:
Kathrine Switzer:
Websites: MarathonWoman.com and www.261wm.com
Facebook: Marathon Woman, 261 WM, & 261 Fearless
Twitter: @KVSwitzer and @261Fearless
Jeff Galloway:
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway
Meaghan Nana-Sinkham:
Facebook: /msinkam
Contact Becky Kotsifas:
Twitter: @BeckyKotsifas
Kim Stemple, founder of We Finish Together, shares her beautiful message that we are all in this thing called life together so we need to hold each others' hands - even if only virtually. One way to do this is by passing along a medal, which is exactly what Kim’s grassroots group does. Highlights of our chat:
- What is We Finish Together and why Kim started it
- Why there is no set standard to receive a medal
- Kim is a unicorn, the only person to ever have Mitochondrial Disease, Lupus, and Cancer
- Why she drastically changed her appearance
- What Kim uses as fuel during her long distance races
- Why Kim runs for Kevin Bianco through Wear Blue Run To Remember
- How the Blue Mile in the Marine Corps Marathon shows the price of freedom
- Why she got tattoos and now loves yoga
- Why “Use Your Mind To Be Alive”
- Kim’s upcoming races - Jingle All The Way 5K, Shamrock Half Marathon, Rock ’n Roll Half Marathon in Washington, D.C., and Cupid Undies Run
- Why set big goals
- Kim’s words of encouragement - Go You!, Enjoy Every Moment, It’s about how you react to people, Don’t let running define you, Find 5 people at the Starting Line and wish them a great race
After hearing Kim I'm sure you'll be inspired to want to learn even more about her. Please visit www.wefinishtogether.com and on Facebook at We Finish Together. If you decide to email Kim, PLEASE understand Kim cycles through up and down depending on reaction to chemo dose, so she may not get back to you as quickly as she would like to.
Hunter Clarke-Fields is our Runner of the Week. The Runner of the Week segment is sponsored by Sport Suds, which is a detergent that doesn’t use harsh chemicals or perfumes to clean clothes. As a listener of the Running Lifestyle Show, you can receive a 25% discount at checkout at www.sportsuds.com (hyperlink) when you use the code RUNLIFE.
- Why Hunter started running
- How to be mindful while running
- What Western moms sometimes do that doesn’t help them
- When Hunter’s ego takes over her running
Jeff Galloway, one of my “ElliptiGo brothers”, and also my coach, heard about Kim and her mission. Jeff is donating medals from the JG 13.1 and Barb’s 5K weekend in Atlanta. Mike Clarke, Founder of Junction 311 Endurance Sports and Race Director for the Inaugural Big Beach Marathon in Gulf Shores, Alabama (side note, you receive a 15% discount when you put in RUNLIFE at checkout at BigBeachMarathon.com/register/), and also a sponsor of the Running Lifestyle Show, will also be donating medals to We Finish Together.
Serena Marie, RD
- How to eat mindfully and why it's important
- What happens when your body is stressed while eating
- Why we should schedule a time to eat
Contact:
Kim Stemple:
Website: WeFinishTogether.com
Facebook: /kimberlystemple
Twitter: @StempleKim
Hunter Clarke-Fields:
Websites: HunterYoga.com, YogaStoriesProject.com
Facebook: /huntercyoga
Twitter: @HunterCYoga
YouTube: /hunteryoga
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Dr. Marjorie Dejoie, MD, who happens to have Sickle-cell disease, shares her expertise and enthusiasm around embracing a mind/body/spirit approach to living with Sickle Cell. If you’re looking for motivation to get out there and live YOUR life to the fullest, then you’re in for a treat when you hear Marjorie share her story. Serena Marie, RD, discusses her take on the World Health Organization’s (WHO) findings on red meat and Cancer.
Marjorie discusses:
- How she was diagnosed with Sickle Cell Disease
- What is Sickle Cell Disease
- How there is no universal cure for Sickle Cell Disease
- How to find out if you have Sickle Cell Disease
- What is Dr. Marjorie’s theory about why long distance running is good for people with Sickle Cell Disease
- Why hot yoga and running are her favorite activities
- What is the best friend of a Sickle Cell patient
- How to use food as treatment
- What are Marjorie’s triggers
- Why it’s important to take notes everyday about how you feel
- Why there’s force in numbers
- How hot yoga helps her
- What is the average life expectancy of people who have Sickle Cell Disease
- Her intention of breaking the ceiling when it comes to Sickle Cell Disease
- Why she is going to be the one to defy the odds of life expectancy of Sickle Cell Disease
- How many days a year she wakes up without pain
- How Marjorie personally helps runners
- What her name means
- How "every body" is different and how to maximize what works best for you
- Why we’re at our best when we’re centered
- What is the best investment you can make
- What is Body Explosion
- Why Marjorie is also our Runner of the Week
Marjorie will receive Sport Suds Detergent for free. If you want to get the stink out of your clothes and don’t want to use harsh chemicals, then you’ll want to give Sport Suds a try. Head over to www.sportsuds.com, a sponsor of the Running Lifestyle Show, and at checkout use the code RUNLIFE to receive a 25% discount off of your entire order.
Mike Clarke of the Inaugural Big Beach Marathon, being held in Gulf Shores, Alabama, runs by to share the course highlights of the marathon and half marathon. If you’d like to run the Big Beach Marathon or Half Marathon, head over to www.bigbeachmarathon.com (hyperlink) and at checkout use the code “RUNLIFE” to receive a 15% discount.
Our Go-To, Real-Food Dietitian, Serena Marie RD, shares her take regarding the World Health Organization’s study on the connection between meat and cancer.
- Why the evidence of the data was the strongest kind of evidence
- Why heme iron is important for runners
- Why you want to eat vegetables when eating red meat
- What are the best sources for carbs
- Why choose high quality meats and tons of vegetables
- What lunch I’m eating that I have eaten too much of for too long
- Why Serena gets the feisty on
Looking to find out how you can live the Running Lifestyle? Head over to www.therunninglifestyle.com/join to find out the 11 Strategies to live a life with the gift of running. You’ll also be on our special email list that periodically offers subscribers special invitations. If you’d like a chance to win a bib for the Jeff Galloway Half Marathon on December 13th or Barb’s 5K on December 12th, then head over to www.therunninglifestyle.com/join for a chance to win.
Next week will be our special Thanksgiving episode, which will feature for the second year in a row (we have a tradition going on here!), Kathrine Switzer. Please subscribe to the podcast HERE so you’ll automatically receive podcast episodes right to your smart phone. There’s a chance we’ll have a special Monday Mindfulness episode coming up soon which you won’t want to miss. Trust me. :-)
Contact:
Dr. Marjorie Dejoie:
Website: MadFit.org
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Melanie Curtis, Runar Gundersen, Serena Marie, RD, and I share our experiences of running the NYC Marathon. Jeff Galloway came on and coached me and let’s just say, I did a better job of following his coaching this time. :-) Serena discusses whether or not hot lemon water is good for you and what the research shows.
Melanie Curtis
- Why she can’t put into words her experience of running the last two miles of the NYC Marathon
- Why Melanie and I are sisters are from another mister and how we do this in our “work” (which doesn’t seem like work because we both love what we are doing)
- How Landmark Education has helped each of us
- What the “baked beans” situation is
- How to have a plan for fear when you encounter it
- When the marathon got really tough for Melanie
- What "T cubed" is
- Where she had her first runner’s high (and it’s surprising)
- What served her well in the beginning of the marathon
- Why I hugged a stranger
- How Melanie’s and my experiences of NYC were so different
- What song Melanie listened to over and over the last few miles of the race - it's now her theme song
- What is my theme song
- Melanie’s words of advice when it comes to running a marathon
- Melanie is our Runner of the Week and will receive Sport Suds Detergent for free. If you want your clothes to come out smelling neutral, and not scented from harsh chemicals, then you'll want to give Sport Suds a try. Head over to sportsuds.com and at checkout use code RUNLIFE to receive a 25% discount off of your entire order.
Runar Gundersen, the unofficial mayor of the New York City Marathon, who is from Norway (which we like to call on the show, No Way Norway), comes back and talks about his 37th straight New York City Marathon.
- How much training he did before the marathon
- How we disagree on the “hilliness” of the course
- What was different at the NYC Marathon this year compared to last year
- Why there was chaos at the ferry terminal this year
- A rumor about the NYC Marathon that Runar “squashes”
Serena Marie, RD answers a listener’s question about putting lemon in hot water and whether it's something people should focus on drinking. Serena points out that if you are going to have lemon in your hot water, wait until the water has cooled off a little bit as this allows you to absorb more Vitamin C.
Mike Clarke of the Inaugural Big Beach Marathon to be held in Gulf Shores, Alabama, runs by to share what type of weather you can expect on January 31st, 2016 there. Get this!!!! The average high is 62 degrees and at race start time it is 44 degrees!!!!! Doesn’t that sound awesome? If you’d like to run the Big Beach Marathon or Half Marathon, head over to www.bigbeachmarathon.com and at check out put in the code “RUNLIFE” to receive a 15% discount.
Serena
- Challenges getting to the starting line and her new bestie, Amadeus from Spain
- How Serena “got in trouble” waiting in line for the buses at the starting area
- The difference in the starting lines for Serena in Chicago vs. New York City
- What borough was really special for Serena
- What Resting Up Like a Champ Means
- What’s #DID
Jeff Galloway
- Why NYC is the toughest course compared to the Marine Corps, Philadelphia, and Chicago marathons
- How Piedmont Park in Atlanta is similar to Central Park in NYC
- The challenges of running the NYC Marathon
- How I was teaching while I was running in Chicago
- Why I strongly recommend attending Jeff Galloway’s Running Schools
- How Jeff Galloway can’t help himself from helping people
- Why I was able to run in the last 0.7 miles of the marathon and why Jeff doesn’t recommend it
- What percentage of people who run NYC are not from the US
- The excitement of the starting line at the NYC Marathon
- Bill Rodgers and Amby Burfoot will be at Jeff’s JG 13.1 Weekend in Atlanta
- How the ElliptiGo is so similar to running
- How the marathon was a road trip on my feet
- Anterior muscle, irritated by downhill running, your stride length gets too long toward the end
- Go out at the pace I did in NYC and take it easy - pick up the pace at 20 mile mark
- Try 15 seconds run 20 seconds walk
- At Mile 20 lengthening out the run
- At 15-18 if all is good reset timer for 15 15 or 20 20
- If feeling good at 20 miles - run two segments then walk one
- What I should do at the end
- If you want to run a marathon why seeing Achilles Runners will remove any of your previous excuses for not just doing it
- We all inspire one another
Listeners of the show who are on the email list receive special invitations every once in awhile, and you never know when one will happen. Head over to www.therunninglifestyle.com/join and you’ll receive the 11 Strategies To Live The Running Lifestyle and receive important updates. Run on!
If you have ever wanted to run a marathon, then now is the time. It's one of those things that you can't put into words unless you do it. And I hope you have the opportunity to run a marathon. There is nothing like the NYC Marathon. It's difficult to express but trust me, it's worth it!
Jeff Galloway:
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway
Melanie Curtis:
Website: MelanieCurtis.com
Facebook: /melaniecurtis11
Twitter: @11melaniecurtis
Runar B. Gundersen:
Website: RunarWeb.com
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Join my “cousin” Dean Karnazes, “ADHD brother” Peter Shankman, “sister from another mister", Serena Marie, RD, and son William Gormley when we celebrate 100 episodes of The Running Lifestyle Show. We’re doing something different here, and I become (or at least try to be) the one interviewed by Dean Karnazes and Peter Shankman. Serena and I talk about how much joy the podcast has brought into our lives and William shares his running story.
Here’s what goes down on Episode 100:
William Gormley
- Why he is the Big Kahuna
- Why he wanted to be on the 100th Episode
- How he runs around the track at the school
Dean Karnazes
- Running the NYC Marathon and when and where did I confront my demons on the course
- Why I decided to take the entrepreneurial route
- How and why it’s key to understand your strengths
- How having different inserts for my shoes could have made a difference (FYI, Dean has some that I haven’t tried yet, but you can find them HERE.)
- Why Cousin Dean and I both love our ElliptiGos and how you could win one by visiting HERE(don’t wait, the contest ends on November 8th!).
- My experience having seasonal affective disorder and how it impacts my life
- Why I am excited about the product Thync
- What the podcast has meant to the running community according to "cousin" Dean
Eileen Smith Dallabrida wrote an article in Delaware Today Magazine's "302 Health" section about the challenges I have had with post partum depression and seasonal affective disorder (SAD). You can read more about seasonal affective disorder (SAD) and some of the resources that are available to help decrease symptoms of depression HERE.
Our next guest is listener of the week, Peter Shankman.
As a listener of the show, you will receive a 25% discount when you head over to www.sportsuds.com and enter “RunLife” in the shopping cart. I can tell you that after running for over six hours at the NYC Marathon, my clothes, umm, didn’t smell too good. There was no fear that the odor would stick around because I knew Sport Suds could take it out. (Which is good because I LOVE my running skirt - so much so that it's been my garment of choice for four out of the last five marathons I've run.)
Peter Shankman
- Why I found the NYC Marathon especially challenging and how Peter didn’t understand why I was surprised
- Why I created The Running Lifestyle Show
- Who was a tough interview to get
- What was a lowlight during the podcast journey
- What I have coming up at The Running Lifestyle Show
- Who is my dream interview
- Who Peter thinks I should get on the show
- When Peter wants to come back on the show
Mike Clarke is back on the show sharing with us his extensive experience as a race director. The Big Beach Marathon in Gulf Shores, Alabama definitely sounds like the place to be January 31, 2016 to run a full or half marathon. As a listener of The Running Lifestyle Show, you’ve got connections and will receive 15% off your race registration when you input “RUNLIFE" at checkout.
Serena Marie, RD
- What excites her about The Running Lifestyle Show
- How I select the guests for the show
- How her life changed in the grocery store
- What are some of her favorite things that have happened because of The Running Lifestyle Show
It’s been an unbelievable journey to reach episode 100! I've been blessed to welcome so many fascinating and inspiring people into my life thanks to this wonderful medium called podcasting. I am excited to see what happens in the next 100 episodes and how I can connect with you, the listeners of the show.
If you haven’t already discovered the 11 Strategies to Live The Running Lifestyle, please run over HERE and you’ll not only find out how to achieve a lifestyle with the gift of running, you’ll also be on our email list. People on the email list receive access to special invitations. Trust me, you don’t want to miss out. :-)
Contact:
Dean Karnazes:
Website: Ultra Marathon Man
Facebook: https://www.facebook.com/DeanKarnazes
Twitter: @DeanKarnazes
Peter Shankman:
Websites: Shankman.com, Shankminds.com, TheMistakePodcast.com
Facebook: facebook.com/petershankman
Twitter: @petershankman
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
It was a weekend filled with inspiring runners when Serena Marie, RD, and I went and ran the Chicago Marathon. You’ll hear our chance (or maybe not so chance) interviews over race weekend with top American Male Finisher, Luke Puskedra, Director of the Spirit of the Marathon Movie, Jon Dunham, and Miguel Blancarte, Junior, who was recently featured in Runner’s World. You’ll also hear Serena's and my thoughts after attending the press conference and expo. On the nutrition side, Serena Marie, RD, discusses GMOs and bread. We give an update on Serena’s Ragnar Race, my time with Jeff Galloway and listeners of the Running Lifestyle Show at a podcast meet up at the Marine Corp Marathon, and the upcoming New York City Marathon.
Luke Puskedra
- His training for the NYC Marathon and Grandma’s Marathon and how it differs from that of other elite athletes
- How it feels to talk at a press conference as an elite athlete
- Why he switched to a gluten free diet and how he feels
Jon Dunham
- How running a marathon inspired him to direct a movie around the marathon
- How he selected the six runners to follow their journeys of training and completing the 2005 Chicago Marathon
- Why he chose the Rome Marathon as the second location for the Spirit of the Marathon movie
- Why he selected Boston to be the third Spirit of the Marathon movie
- Why the Spirit of the Marathon Boston will be released in the Fall of 2016 and the tentative plans for an event at the Boston Marathon 2016
Serena and Kari after the Press Conference
- How we finally got to run together (it was unexpected)
- Why the 2015 Chicago Marathon was a “marquee” event this year
- How the press conference got emotional at one point
- What some of the African elites have to say about a sub two-hour marathon and doping
- The inspiring words Deena Kastor shared at the press conference that especially touched Serena
- Meeting Deena Kastor after the press conference
- Meeting Kevin Hanson from Hansons Brooks Running
- The fun at the expo and directly talking with Race Director, Carey Pinkowski
Our Runner of the Week is Miguel. Miguel will be receiving Sport Suds, which will leave his clothes clean and odor-free. As a listener of the show, you will receive a 25% discount when you head over to www.sportsuds.com and enter TRLS in the shopping cart. Sport Suds isn’t just for athletes, it's for everyone, including babies. Many parents are looking for a detergent that is free of bleach, dyes, phosphates, perfumes, and UV whiteners. Sport Suds fits the bill.
Miguel Blancarte Jr.
- What prompted him to get serious about his health
- How he lost 180 pounds in 8 months on his own
- How his relationships have changed because of the weight loss and becoming an ultra marathoner and triathlete
- The surprise of being on Team USA for the NYC Marathon
- Why 2015 is the year of giving back
- What he does as an ambassador for Fleet Feet Sports in Chicago
- The joy received from being a pacer at the 2015 Chicago Marathon
We like traveling for races, and there is an opportunity to take a trip for an upcoming inaugural race, the Big Beach Marathon in Gulf Shores, Alabama on Sunday, January 31, 2016. You’re going to hear fun facts about this race leading up to Race Weekend. As a TRLS listener, you will receive a 15% discount off of your race entry fee when you use the code, RUNLIFE at www.bigbeachmarathon.com. Big Beach Marathon is a new sponsor here at the Running Lifestyle Show.
Serena Marie, RD
- What is the science and history behind GMOs
- Why Serena Marie, RD, doesn’t promote bread as a good source of fiber
- The fun time she had running the Ragnar Race in Tennessee with nine friends
- How a Ragnar Race is different than a Ragnar Trail Race
- Serena’s prognosis and plan for the NYC Marathon
- The fun time I had at the Marine Corps Marathon meeting up with listeners of The Running Lifestyle Show and Marathon Training Academy
- Meeting Jeff Galloway in person at his Running School at the Marine Corps Marathon
- How using the ElliptiGo has helped me with my recovery from the Chicago Marathon and keeping my fitness level up
- Jeff’s game plan for me running the NYC Marathon
- The TRLS meeting at Marcon Cafe at 2:30 PM in NYC at 36th Street between 7th and Broadway
This was quite the fun episode to put together. The interviews highlight the love of running. It doesn’t matter how fast you go - it’s about the joy and people running brings in to your life.
If you’re looking to learn more about how you start or continue living the Running Lifestyle, head over to www.therunninglifestyle.com/join, and you’ll receive the 11 Strategies to Live the Running Lifestyle. You’ll want to be on this special list because some upcoming offers will only be available to the people on the Running Lifestyle Show email list.
Next week is the 100th Episode of the Running Lifestyle Show!!!!!! WOW!!!!!! Time flies when you are having fun!!!! A special guest will be on to interview ME. He has been on many times and is VERY much looking forward to turning the tables and “paying me back” for all of the tough questions I’ve asked him. Let’s just say I told him to “Bring It," and now I'm not sure that was such a great idea. :-)
Miguel Blancarte, Jr.
Website: www.Toward180.com
Facebook: facebook.com/miguelblancarte and facebook.com/Toward180
Twitter: @mblancartejr
Team USA Page: http://www.teamusa.org/Athletes/BL/Miguel-Blancarte-Jr
Runner's World Article: http://issuu.com/octobersunn/docs/rwus201510/24
Jon Dunham:
Website: BostonMarathonFilm.com
Twitter: @Bostonthefilm
Business: LA Roma Films, LLC
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Luke Puskedra:
Twitter: @lukepuskedra
We’re talking with team members of The Running Lifestyle Show (TRLS) for Action for Healthy Kids (AFHK) at the Chicago Marathon. Hear from first-time marathoners, Minh Chien, and Todd Miller, about their respective runs. Liz Whitteberry shares her thoughts about running her first big-city marathon in addition to running with and "coaching" Todd Miller on the course. Serena recaps her exciting race where she did indeed, PR! Our friend and team member, Foti Panagakos, talks about his experience where he, too, PR'd! Coach Jeff Galloway checks in with me, Kari Gormley, and offers advice on recovery and gearing up for the NYC Marathon. Serena discusses her favorite way to celebrate after a marathon, and we even have a product review for Trigger Point.
Find Out the Top 11 Strategies to Live the Running Lifestyle HERE.
Topics Discussed:
- Where Minh REALLY felt the pain of the marathon
- What Liz found interesting about running a big-city marathon
- Todd’s mantra for finishing and how Liz was with him every step of the way
- What happened to Serena at Mile 20
- The fun activities around the Chicago Marathon Weekend
- Why this was one of Foti’s Top 5 Marathons
- The mistakes I made in the race and why they happened
- The recovery plan Jeff Galloway recommends for me
- Why Jeff Galloway recommends ElliptiGo and why I am IN LOVE with it even MORE
- Join Jeff Galloway at his Running School the day before the Marine Corp Marathon
- Why Serena had a beer after the race and what a small research study discovered about beer
- Serena’s thoughts about me having stuffed pizza after the marathon and eating a bag of Garret’s mix (it was a small bag at least!) as dinner at the airport
- Why Minh, Liz, Serena and I are fans of the Trigger Point Therapy foam roller and foot roller.
- Join the Virtual 26.2 Run benefiting Action for Healthy Kids, Serena, and me
The top three takeaways from this episode are:
- Even though running is a solitary sport, being part of a group or mass of people makes the experience.
- Aim for the moon and you even if you miss, you will land upon the stars.
- Take a step back from an experience, even an interaction with someone, and ask yourself, what is this person/experience teaching me?
Next week, we’re going behind the scenes of the Chicago Marathon and bringing you inspiring interviews with runners we met during the Marathon weekend. We’re also coming up on 100 episodes!!!!! Woo hoo!!!!! What are some of your favorite episodes? What guests would you like to hear from? Please contact me HERE.
Guests:
Jeff Galloway:
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway
Minh Chien:
Todd Miller:
Fotinos Panagakos:
Liz Whitteberry:
Website:LizWhitteberry.com
Facebook: Liz.Whitteberry
Twitter: @elizabethwh
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Runar Gundersen has run the NYC Marathon 36 times and is the unofficial mayor of the race, even though he is from Norway. He shares common mistakes and what you can do to avoid them. Serena Marie, RD, busts food myths around bread and canola oil. She shares what upsets her (or you could say ticks her off) when it comes to carbohydrate recommendations for people with Type 2 Diabetes. To find out the top 11 Strategies to Live the Running Lifestyle, please click HERE.
- Why Runar has run the NYC Marathon
- Why take the ferry from Manhattan to Staten Island rather than staying at a hotel on Staten Island
- How the wave system works at the starting line
- How ElliptiGo could potentially help Runar
- Why blue is the best wave to be in and how to get in it
- What hills are the hardest on the course and how to tackle them
- Where the most enthusiastic crowds are along the course
Sport Suds is a show sponsor and my go-to detergent to thoroughly clean my clothes and remove any lingering odors. What I especially like about Sport Suds is that it's free of dyes. As a listener of the show, you’ll receive a 25% discount when you head over to Sport Suds and type in the code "RUNLIFE" at check out.
Serena Marie, RD, discusses an article in the September 2015 Oprah magazine issue: Eat Like a Viking.
- Why Rye bread is better than Wonder bread, but what would be an even better choice
- Serena’s take on root vegetables and why they’re a good idea
- Why free-range protein is something she recommends
- What type of yogurt Serena recommends and why
- The low down on canola oil vs. olive oil
- What most "upsets" or "ticks off" Serena, makes her “feisty” and drives her "batty"
Top Three Take-Aways from Runar regarding the NYC Marathon:
- Make it easier on your body and mind by staying in the Times Square Area.
- Save your body for later in the race by especially not going out fast on the Verrazano Bridge and zig-zagging to go your race pace.
- Soak up the crowd support especially in Brooklyn, First Avenue and around Central Park in Manhattan.
Top Three Take-Aways from Serena Marie, RD, regarding the Nordic Diet
- The Mediterranean Diet is the most-researched diet and we should eat more like Mediterraneans rather than the Nordics. Serena recommends this as there is more long-term research on the benefits of the Mediterranean diet.
- Every step toward a more nutrient-dense and balanced diet is something Serena applauds. It’s one step at a time so make sure to celebrate the small changes you are making.
- A diet rich in carbs is not balanced. If you’re doing a lot of hard work outs with sprints, that is the time to eat a higher percentage of carbs. The best sources of carbs are from nutrient-dense vegetables such as beets, root vegetables, and potatoes paired with a fat.
Serena and I are in the middle of our Fall Marathon Series that has us running the Chicago (completed!), NYC, and Philadelphia Marathons. Want to be part of the fun and run your own Marathon on the installment plan with us while supporting Action for Healthy Kids, Serena, and me, Kari Gormley?
Head over to TheRunningLifestyle.com/my262 and join us. You will receive a certificate of accomplishment and a special Skype call with a special guest and other TRLS teammates to celebrate running 26.2 miles over a six week period (you can do more!!!!). You also are given access to a special Facebook group with your teammates, Serena Marie, RD, and me.
Special welcome to Heather from Ohio, Joan from North Carolina, Helena from New Jersey, Becky from Pennsylvania, Tracy from Florida, Kate from Australia, Kathleen from New York, Elizabeth from New Jersey, Julie from Florida, and Annette from Florida. Come join these lovely people and put your running lifestyle goals out there and make it happen (just like Mariah Carey sings).
Contact:
Runar B. Gundersen:
Website: RunarWeb.com
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Run with Serena Marie, RD, and me at therunninglifestyle.com/my262. Jeff Galloway comes on to discuss my recent 26-mile run and the lessons learned during it. Jeff reveals the times I should use when running in Chicago and specifically, how to run the Galloway Method at the marathon (this may surprise you). We talk about all the tricks the mind plays on a runner when taking on the marathon, for example. Let’s just say I share many of the jitters that are common for marathoners.
- Why Jeff had me run 26 miles before running a marathon
- What is a magic mile and why it’s a good predictor of race pace
- My stats and why Jeff is recommending a 13:00-14:00 minute pace
- Why I’m feeling empowered going into Chicago
- Why Jeff is recommending 20/30 for me
- Why it’s never going to be easy the whole way when you run over 20 miles
- How to do an Acceleration Glider
- Why Jeff recommended I stick to 30-minute ElliptiGo rides
- As you increase the amount in long runs, why your body needs to rest
- Why recover by using ElliptiGo instead of a short run
- Why avoid anything that could put extra fatigue on any weak links
Join Serena Marie, RD, and me when we “run” Chicago and eat our way through the neighborhoods. You can even join me for a Ride on the ElliptiGo, one of my favorite tools to live the running lifestyle, and a sponsor of the show. Here's what's going "down."
- Have dinner at Sweetwater Tavern & Grill at 4:30 PM on Friday, October 9th (steps from where the boat drops us off)
- Meet up for lunch on Saturday, October 10th at 1:30 PM at Weather Mark Tavern (just seven blocks from the expo)
- Go for a ride with @ElliptiGo on the Lakefront in the morning on Monday, October 12th OR from Fleet Feet, South Loop at 12:30 PM and after. Fleet Feet will have recovery services and tools. They're also going to offer FREE engraving (starting at 12:00 PM) on your Bank of America Chicago Marathon medal.
- Please contact me, Kari Gormley, to let me know you’ll be there so I can give the restaurants an accurate count and to look out for you and/or at Fleet Feet. :-)
Returning to Jeff, we cover:
- How the “Monkey Brain” takes over before a marathon
- Why I am especially fatigued right now and how it’s understandable
- What is a gremlin and what is the name of my gremlin
- How far in advance to take the weather “seriously”
- How to alert fellow runners that you are running Galloway Style (good thing I asked!), and where to put yourself in a corral if you are running Galloway Style
It’s been a pleasure to work with Jeff and get ready for three marathons. Eeek - three marathons!!!! What is going on????!!!!! All I know is that I have done the work, and the only thing I can control now is my mind, and how I decide to dress for the weather. When you think about it, how much can you really control in life???
Do your clothes have a lingering odor? Or perhaps you are allergic to perfumes. Then you’ll want to try Sport Suds, the sponsor of the Runner of the Week. Head over to www.sportsuds.com and put in “RUNLIFE” at checkout to receive a 15% discount.
Contact:
Jeff Galloway:
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway
Tom Kreider:
Facebook: /tom.kreider
Twitter: @TomKreider
Instagram: tomkreider
Serena Marie, RD, and I share all of our tips, tricks, and ideas when it comes to what to pack, take, do before, after and during your big race. Serena Marie, RD, clarifies what the research says when it comes to carb loading for women and men. We also discuss what is the biggest predictor of performance.
Top Recommendations:
- Get clothes from Goodwill that you can toss at the starting line to avoid being cold
- Take everything you can on the plane
- WEAR YOUR RUNNING SHOES ON THE PLANE
- Send “stuff” to hotel as a plan B
- Buy at least two bottles of water after Security at the airport
- Why you want to eat vitamin C before getting a cold
- The mental game when it comes to carb loading
- Fill out the back of your bib w/contact information & pin the bib to your clothes
- Have arm warmers by cutting off the toes of trouser socks
- The many uses of coconut oil
- Your Jeff Galloway timer with a fresh battery
- Put your name on it using clear tape and a Sharpie
- What to put in your recovery bag including shoes, underwear, bra, deodorant, snacks
- Have travel docs in paper format
- Pack extra safety pins
- Travel alarm if you don’t use your iPhone
- Why relaxing and taking it easy before a race is a good idea to help you focus on sleeping and eating
- How to go into a race excited
- Why watch Spirit of the Marathon
- Why we say Chi Town
- Serena’s mantra - "I am not afraid. I was born to do this."
- Go to therunninglifestyle.com/my262 to run your marathon on the installment plan virtually with us and receive your very own certificate of accomplishment, access to a private Facebook Group, and a Skype Call celebrating your accomplishment with a special guest.
- Today’s episode was brought you by Sport Suds, our go to detergent to clean our clothes. We’ve tried other detergents, and Sport Suds is our favorite because it doesn’t use any perfumes or dyes, and REALLY takes out odors. As a listener of the Running Lifestyle Show, you’ll receive a 15% discount when you type “RunLife” in at check out.
- Join Serena Marie, RD, and me when we “run” Chicago and eat our way through the neighborhoods. You can even join me for a Ride on the ElliptiGo, one of my favorite tools to live the running lifestyle, and a sponsor of the show. Here's what's going "down".
- Have dinner at Sweetwater Tavern & Grill at 4:45 PM on Friday, October 9th (steps from where the boat drops us off)
- Meet up for lunch on Saturday, October 10th at 1:30 PM at Weather Mark Tavern (just seven blocks from the expo)
- Go for a ride with @ElliptiGo on the Lakefront in the morning on Monday, October 12th OR from Fleet Feet, South Loop at 12:30 PM and after. Fleet Feet will have recovery services and tools. They're also going to offer FREE engraving (starting at 12:00 PM) on your Bank of America Chicago Marathon medal.
- Please contact me, Kari Gormley, to let me know you’ll be there so I can give the restaurants an accurate count and to look out for you and/or at Fleet Feet. :-)
Contact:
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Join the Running Lifestyle Show Team for Action for Healthy Kids and hear the motivational stories of why these inspiring individuals are running the Chicago and/or NYC Marathons. You'll hear from first-time marathon runners Minh Chien, Todd Miller, and Melanie Curtis, along with seasoned marathoners Liz Whitteberry, Foti Panagakos, Serena Marie RD, and me. (Did I just say that Serena Marie, RD and I are seasoned after running three marathons?!) Who knows, after you hear the stories these runners share, maybe you'll be putting a marathon on your calendar for 2016!
- Why Minh chose Chicago over the Seattle Rock’n Roll
- How Minh has fallen in love with running
- It will be Liz’s 45th marathon
- Why Liz is running with Todd Miller and me in the back of the pack
- How Todd Miller is trading a mile for each year of life he was told he wasn’t supposed to have
- How distances can change over time in the mind
- Why Foti was excited to be on the podcast (funny story)
- Chicago will be Marathon #22 for Foti
- How to set a priority for a race
- What Serena is doing the day this episode is going live (THIS IS EXCITING!!! PICTURES PLEASE SERENA MARIE RD)
- Why this wasn’t a bucket list item for Melanie Curtis
- How the Galloway Method is working for Melanie
- How spinning classes can help recovery
- What type of fuel is working for Foti
- What Minh is looking forward to having in Chicago (ME TOO!!!!!!)
- Your body is strong, your mind is clear, and your heart is happy - nothing else matters
- How Chicago is a celebration of the gift of running and the Running Lifestyle Show
- Go for the architectural boat ride with with Serena Marie, RD, and me on Friday, October 9th at 3:00 PM
- Have dinner at Sweetwater Tavern & Grill at 4:45 PM on Friday, October 9th (steps from where the boat drops us off)
- Meet up for lunch on Saturday, October 10th at 1:30 PM at Weather Mark Tavern (just seven blocks from the expo)
- Go for a ride with @ElliptiGo on the Lakefront in the morning on Monday, October 12th or from Fleet Feet, South Loop at 12:30 PM and after
- For all of these events, please contact me to let me know you’ll be there so I can give the restaurants an accurate count and/or look for you. :-)
- To find out the 11 Strategies of How to Live the Running Lifestyle Show, please visit therunninglifestyle.com/join, and we’ll get you sorted (as the Brits say).
The biggest take-away from the team call is that these are all awesome people who are using running as a tool to create life-changing experiences. It’s an honor to be running with Minh, Liz, Todd, Foti, Serena, and Melanie and, you, on our “virtual team." These upcoming marathons provide an opportunity to celebrate the gift of running, spend time with like-minded people, realize the impact that podcasts can make on our lives, and enjoy the cool cities of Chicago and NYC. Thank you for being a part of this journey and welcoming the guests and me into your ears and lives. XOXO Kari (Gormley).
Contact:
Melanie Curtis:
Website: MelanieCurtis.com
Facebook: /melaniecurtis11
Twitter: @11melaniecurtis
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Liz Whitteberry:
Website:LizWhitteberry.com
Facebook: Liz.Whitteberry
Twitter: @elizabethwh
Running is a celebration of humanity, and elite runner, Tera Moody, leads the way in showing us the magic of the Bank of America Chicago Marathon. Tera shares her inspiring stories in addition to what to look out for on the Chicago Marathon course and what sites to enjoy in the city. She also tells us her favorite restaurants and the surprising good luck food she eats the day before a marathon. Serena Marie, RD, and I discuss what research says when it comes to carb loading. It may very well surprise you. We also give an update on our tapering for the Chicago Marathon, which is less than two weeks away.
Tera Moody:
- Why Tera loves the Chicago Marathon
- Why she chose the sport of running
- Why she looks up to her brother
- What happened her first day of cross country practice (something A LOT of us can probably relate to)
- Why she went to the University of Colorado
- When and why she transitioned over to running marathons
- Why she fell in love with the marathon distance
- What were her delusional thoughts during the 2007 Chicago Marathon (that super hot marathon where they had to close the course)
- How 20 seconds have changed her life
- How running in bad conditions conditioned her
- Why you have to run your race, your pace
- What is a focused blur
- Tera’s favorite places along the Chicago Marathon Course
- What we need to remember when we are out running the marathon
- How to run the Chicago Marathon
- Her dietary rules
- What she eats every day that may surprise you
- What she eats for good luck the day before a marathon
- Portillos and Gold Coast dogs are Tera’s favorite places for hot dogs
- Why you can’t put ketchup on a Chicago Hot dog
- Why she eats at PotBelly’s everyday
- Why she recommends not taking running for granted
- Appreciate your body for what it allows you to do
The big take-aways from our chat is that running is a gift and to celebrate how fortunate we are that our bodies can experience a marathon. I love how Tera pointed out that when she was running one of the most important races of her life, the 2007 Chicago Marathon, she was extremely mindful of the media and people surrounding her.
Tera is also our Runner of the Week, so she will receive detergent from our sponsor, Sport Suds. What makes Sport Suds unique is that it’s able to get into the microfibers of your tech shirts and really remove the unwanted scents (if you know what I mean). Who wants to have their favorite sporting clothes - or any clothes for that matter - umm, smell? You can receive a 15% discount as a listener of the show by heading over to SportSuds.com and add the word “runlife”.
Tera and I talked about running being a part of our lifestyles, with hers being more her job. If you’d like to know the 11 Strategies for Living the Running Lifestyle, please head over to TheRunningLifestyle.com/Join to find out!
Serena Marie, RD:
- Why carb loading is different for men and women
- Why men should aim for 70% of their calories coming from carbs four days before a marathon
- What the recommendations for carb loading are when it comes to women
- What types of food to be aware of and possibly avoid 48-72 hours before a marathon
- The Little Beet in NYC, the restaurant Serena and I are obsessed with
- The latest on Bruttus, the official cat of the Running Lifestyle Show, and how the product, Kittyo could really help Bruttus not be so grumpy
- The latest on Serena’s knee and my toes
Serena recommended that men focus on foods such as rice, rice crackers, bananas, and well cooked vegetables four days before a marathon. For us women, her "general" advice, (because we know EVERY body is different), is to eat what we normally eat, but to avoid insoluble fiber foods such as cruciferous vegetables, oatmeal, legumes, beans, and kale. Those are great foods in general, just not 48-72 hours before a marathon. Serena’s blog post about this can be found HERE.
Thanks to ElliptiGo. I'll be able to sustain my level of fitness, even if I have to take some time off from running due to sore toes.
Contact:
Tera Moody:
Facebook Page
Wikipedia Page
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Dr. Vinny Kripalu, an internal medicine doctor who is living the running lifestyle, is on the show to share how he is running the run and walking the walk. During our discussion, Vinny shows how the mind controls our body and decides what we are focusing on. Charlie Barkowski, of Running with Miles, is back to tell us how his trip around the world running six marathon distance runs on six continents in 4 days and 21 hours went. Serena Marie, RD, talks all things Vitamin C, how much you need, and where to find it. Serena and I also discuss our training for the Chicago, NYC, and Philadelphia Marathons.
To find out the 11 Strategies to Live the Running Lifestyle, please head over to www.therunninglifestyle.com/join and register. You’ll also receive access to the Running Lifestyle Show private Facebook Group.
Dr. Vinny Kripalu
- What made him start running, why he chose running, and the book he read to learn how to run
- How you should incorporate other activities besides running to get a complete sense of well being
- What runners live for
- Why there are no unrealistic goals, just unrealistic timelines
- What he recommends when it comes to weight loss
- The best way of eating, including what oil he uses in cooking, where to get the bulk of your carbs, and whether you really need to carb load
- How his thoughts on nutrition have changed and evolved over the years
- What is the cornerstone of health (this may surprise you)
- How to get more energy
- How to stop “victim speak”
- The two charities he has founded and why
- Why having a feeling of connectedness is so important
- What I’m using to help guide me in my meditation practice (is this you, Kari, or him? I'm not sure. if it's you I would remove it, if it's him then change to reflect that)
- Facts are nothing and attitude is everything
- What are his favorite quotes and affirmations, like “Life happens for me, not to me"
- What would be a great mantra
- What his passion and mission in life is getting people to feel the best that they can
Dr. Vinny Kripalu showed how the mind controls our body and decides what we are focusing on. Vinny took his experience of “his numbers going up” and a family history of heart disease and cancer as an opportunity to change his ways. Throughout our discussion it became apparent that nutrition, exercise, meditation, sleep, mindset, and being outside with your tribe are key to happy life full of wellness.
The TED Talk mentioned during the discussion with Vinny was presented by Dr. Lissa Rankin MD, titled "The Shocking Truth About Your Health." It can be found HERE.
Charlie Barkowski
- Overview of running in Greece, Cairo, Abu Dhabi, Sydney, Santiago, and Washington, DC
- How delayed flights added to the stress of running around the world
- The unexpected support he received at Hyatts around the world
- Where he experienced the highest temperatures
- The out-of-this-world experience on a flight from Abu Dhabi to Sydney
- What surprised him about the trip
Charlie epitomizes the amazing experiences you can have when combining the gifts of running and travel, and how to best utilize rewards points to get there. His was certainly the trip of a lifetime! Hear how his body held up, the amazing support he received from runners around the world, and the joy of raising money for the Wounded Warrior Project.
Serena Marie, RD
- Why we need Vitamin C
- How much Vitamin C is recommended for women and men
- Foods that contain Vitamin C
It’s really important for us to consume Vitamin C, not just when we have a cold. What’s great about the research Serena shares is that consuming extra Vitamin C can help shorten the length of a cold. Some of the best sources for Vitamin C are raw red peppers, cauliflower, broccoli, brussel sprouts, kale, and oranges.
If you want to check out further research about if consuming extra Vitamin C will diminish the length of a cold, you can check out the following study:
HERE
Please help Serena and me raise funds for Action for Healthy Kids when we run the Chicago and NYC Marathons. Your money goes toward feeding kids healthy school breakfast and lunches and providing them with much needed fitness equipment.
Click HERE to donate.
Next week is all things Chicago Marathon. You’ll want to subscribe to the podcast (if you haven’t already) because you never know when a surprise episode could be released. Subscribe to iTunes or Stitcher.
Contact:
Vinod Kripalu, MD:
Practice: Trinity Medical Associates
Charities: Premiere Charities, Delaware Medical Relief Team
Charlie Barkowski:
Website: RunningWithMiles.com
Facebook: /runningwithmiles
Twitter: @runwithmiles
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Calling all fans of Disney, Running, or Inquiring Minds about how much protein to eat. We have the episode for you. You’ll hear all about the MAJOR pixie dust my son William received at Typhoon Lagoon, the best places to run at Disney World, where to eat at DW, what rides you must ride, and the resorts my husband Robert and I recommend. Becky Kotsifas is back to tell us about her third half marathon this year at Disney, the Disneyland Half Marathon, and compares it to other runDisney races she has run. Serena Marie, RD, talks all things protein and then Serena and I discuss our training for the Chicago, NYC, and Philadelphia Marathons.
Want to know about how you too can have the gift of running be a part of your lifestyle? Head over to therunninglifestyle.com/join and you’ll receive the 11 Strategies to Live the Running Lifestyle.
Special thank you to Jeff Galloway and ElliptiGo for getting me ready to run the Chicago, NYC, and Philadelphia Marathons. ElliptiGo is like a an elliptical machine/bike that you ride outside. It gives you a great runners high (and I mean HIGH) and lets you “run” without the impact!
William Gormley
· How to experience the ultimate pixie dust at Disney World, which is opening a park. William Gormley shares with you how he was “Big Kahuna” and what that means. And how you can be Big Kahuna someday.
Robert Gormley
· What resorts to stay at and running around the Boardwalk, Hollywood Studios, Animal Kingdom (don’t do it!), and Port Orleans Riverside and Port Orleans French Quarter
· New restaurants we tried
· The restaurant which is the best value when it comes to Crab Legs
· The number one tip when eating at Be Our Gust
· Favorite restaurants we go to every time
· What dessert NOT TO MISS at Boma
· What rides not to miss at the parks
· What great tips we received from The Unofficial Guide to Walt Disney World by Bob Sehlinger and Len Testa.
The big takeaways when it comes to the interviews with William and Robert Gormley is that you need to get to a park early, if you want to be able to open it. We strongly recommend running at the Port Orleans Riverside and Port Orleans French Quarter Resorts.
Some restaurants not to miss are Cape May Cafe, Be Our Guest, Boma, Sanaa, California Grill, Wolf Gang Puck Express, and Narcoose’s. Our favorite rides include Kilimanjaro Safari, Expedition Everest, Big Thunder Mountain Railroad, Splash Mountain, Toy Story Midway Mania, Soarin, and Test Track. We booked directly with Disney World this trip.
When we don’t go through the Disney World Reservations to book our trip, we have been very happy and satisfied with David’s Vacation Club Rentals. Through David’s service, we have been able to pay a moderate hotel’s price, but stay at Deluxe Resorts including Bay Lake Tower, Beach Club, Animal Kingdom Kidani Village (with a savannah view) and the Boardwalk Resort. Every time we have requested a certain type of room, David’s team has been able to come through for us (thank you!).
Becky Kotsifas
· Discusses her year of Run Disney - Princess Half, Tinkerbell Half, Disneyland Half, and Wine and Dine Half
· The special medals Becky has received for running multiple races
· Celebrating the 10 year Anniversary of runDisney
· Highlights of the Disneyland Half Marathon
· The signs along the course
· The breakdown of men vs. women in the Disneyland Half
· Why the Wine and Dine Half Marathon is a favorite among many people
Serena Marie, RD,
· Why you need protein even if you’re not lifting a lot of weights
· Serena’s explanation of how much protein a runner needs & how to do it
· How to estimate your protein needs depending on your running distance and goals
· How to estimate a portion of protein if you are a man or woman
· Where to go for a list grams of protein in foods
· What are great sources of protein
The big take-aways from our talk with Serena are to know how much protein you need based on your goals, weight, and distance. If you’re training for for 5ks/10ks or recreational running aim for ~1 gram of protein per kilogram. If you’re training for marathons should aim for ~1.2-1.4 gm/kg protein. If you’re training for endurance events in conjunction to heavy strength training regimen ideally aim for ~1.6-1.7 gm/kg.
Go to https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/fd_exch.htm (which is actually a site through the National Heart, Lung, and Blood Institute, but refers to the American Dietetic Association food exchanges) to get a list of how much protein is in a serving. You can estimate protein by looking at your palm. If you’re a woman, your palm can be estimated to be a 4-5 ounce portion of high biological value protein (meat, fish, eggs). If you’re a man, your palm will represent 5-6 ounces of high biological value protein. Each ounce of animal protein has 6 grams of protein.
Please say a prayer, send positive intentions, that Serena’s knee gets better. Another way to support our efforts is to donate to Team Kari and Serena Run NYC and Chicago for Action for Healthy Kids. Every dollar makes a difference in helping a child eat healthier foods and move their bodies.
Next week we’re going to hear from Dr. Vinny Kripalu, MD, an internist who practices an integrated medical approach and is a fellow marathoner. Please subscribe to the podcast through iTunes, Stitcher, or whatever podcast app you use. You never know when a surprise episode comes up and by subscribing, you won’t miss it.
:-)
Ellen Rohr, a business coach and motivational speaker, who was the featured guest and Runner of the Week last week, comes back on the show to share more stories of how running has impacted her life in so many positive ways. Ellen and I discussed:
- Why she loves using a metronome and how its helped her hips
- How running is the river that threads her best friend and her together
- How being in pain running her last marathon was one of her favorite marathons
- How confidence comes from doing things for a long time
- What a race/event makes her want to do
- How I (Kari Gormley) started running
- Why choosing clothes are so important
- How running keeps on reminding her of the beginners path and how running gives us opportunity to learn and grow
The top take-aways with part two of our conversation:
- When you get injured, it’s feedback that you aren’t doing something correctly and learn from it.
- How the more you do something, the more confident you become.
- There is no such thing as bad running weather, just inappropriate running clothes.
If you’d like to find out the 11 strategies to live the running lifestyle, please head over to www.therunninglifestyle.com/join and find out. :-)
Need to buy some books, or perhaps some general supplies? You can help support the show with out paying a dime is to shop through Amazon HERE.
Our Runner of the Week, Sponsored by Sport Suds, is from Running With Miles, is Charlie Barkowski. Good thing Charlie is going to receive Sport Suds when you hear about this:
- How Charlie is running six marathon distances around the world in seven days for pennies on the dollar
- The number one tip for booking airline award availability
- Why consider Wow airlines when flying from Boston or Baltimore to Europe
- Why the Reykjavík Marathon is one of his favorites
- Top Tips when it comes to traveling for a marathon
The Top Take-aways with Charlie Bukowski are:
- You can travel the world through credit card bonus award cards.
- There are many great marathons held on Fridays or Saturdays such as Jerusalem, Tel Aviv, Baltimore, Fargo, North Dakota, and Akron, Ohio.
- He is looking forward to his trip, but has some fears when it comes to running on a treadmill in Cairo and running on the streets of Abu Dhabi when it’s over 100 degrees.
Charlie will be back on the show next week to share how his six marathon distance runs across six continents in only a week went. We’ll hear how he handled the heat, how nice flying in business class and first class was, traveling in the “apartment” from Abu Dhabi, and much more.
By the way, you can receive a 15% discount when you head over to www.sportsuds.com and use code RUNLIFE when checking out.
Serena Marie, RD, discusses:
- How her 20 mile run went over the weekend in New Jersey
- What resources Serena is and can use for her knee that is hurting
- What would make a 20 mile run SUPER INTENSE
- Why you want to consume Omega 3s
- Which food is best for Omega 3s
- How and when she plans on indulging after the marathons
The Top Three Take ways with Serena Are:
- Eat fatty fish like salmon, achieves, sardines as optimal ways to consume Omega 3s
- Plan B sources for Omega 3s are grass fed beef, chia seeds, and hemp seeds
- Go with the flow and if we able to run all three marathons, it’s a gift. If not, running is still a gift. Oh, and Serena might get “something” (you have to listen to find out) after becoming a Marathon Maniac.
It’s all things Disney as a vacation and for running next week when Becky Kotsifsas comes on to share her Disneyland Half Marathon experience, and my husband, son and I share are best Disney trips to creating a magical experience.
Contact:
Ellen Rohr:
Website: EllenRohr.com
Facebook: /barebonesbiz and /ellenrohr
Twitter: @ellenrohr
YouTube: Ellen Rohr
Charlie Barkowski:
Website: RunningWithMiles.com
Facebook: /runningwithmiles
Twitter: @runwithmiles
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Get ready to get fired up and laugh a lot when Ellen Rohr, a business coach and public speaker, tells us about the roller coaster of her running journey. Ellen shares how running has “changed over the years” and how her running has evolved. Serena Marie, RD, dives in deep to share what fructose is, what are some myths around it, and recommends how much fructose to have in a day. Serena and I talk about our training for the Chicago, NYC, and Philadelphia marathons and the amazing progress we’re making when it comes to fundraising for Action for Healthy Kids.
If you’d like to find out 11 strategies to live the running lifestyle, please head over to therunninglifestyle.com/join and find out. :-)
If you have any shopping coming up, an easy way to support the show without paying a dime is to shop through our Amazon store here.
Ellen address:
· How to schedule your time so you can run
· How to go about plan free days and why
· When and why she actually liked running
· How running kept her “straight" in college
· How her body teaches her so much
· Why her first marathon was “made up”
· What she told her sister to encourage her to run a race and how Ellen ended up not telling the truth
· Why Ellen is taking on two marathons in a year when she is 55 years
The biggest take away from the first part of Ellen’s discussion (part two going live next week) is that if you don’t plan your time, then someone else will do it for you. A lot of times we think we need to be somewhere, when we really don’t. Do what feels right to you and is best for your mind, body and spirit.
As Runner of the Week (and she was also the featured guest), Ellen is going to receive Sport Suds laundry detergent, which is free from harsh chemicals and dyes, to wash her clothes. We know that Ellen is usually able to get herself out the door to run, but if “stinky” clothes was ever an excuse, then Sport Suds would clean that excuse (get it? ;-)) away. Listeners of the Running Lifestyle Show receive a 15% discount when using the code “RUNLIFE” at check out at www.sportsuds.com.
Serena shares:
· What consuming high amounts of sugar can lead to
· What is fructose
· Why agave nectar should be avoided
· What is leptin and why it is good
· How fructose gets absorbed and how it doesn’t spikes insulin
· How fructose gets metabolized
· How your liver becomes fatty
· What is Non alcoholic fatty liver disease
· What to remember about fruit
· Why the ideal threshold of 20-50 grams of fructose is ideal
· Why it’s important to read the ingredient list and how the list can change over time
· Why eating non GMO soy is ideal when possible
· Why Serena isn’t a fan of soy lethicin
· Why rice is not that problematic of a carb when putting in long miles
· Serena’s favorite dried fruit and my favorite dried fruit
The big take away????? You can get liver disease from over doing it on the sugar. Also, a few servings of fruit is no big deal, but there is a limit. The fact that there is no leptin in fruit is a “well that makes sense” moment because whenever I eat fruit as a snack, I am STILL hungry. What is a great thing to pair with fruit you may be asking? How about Energy Bits, which by the way, you can get a 25% discount when you type in “RUNLIFE” at Energybits.com.
Serena and I discuss my “CRAY CRAY” 23 mile run around the Port Orleans Riverside Hotel at Disney World and how I ran with the gators (literally). Thank you to Tracy Slayton and Denny Krahe from Diz Runs podcast for running with me in the middle of the night. Serena had a nice shorter training run in the Hamptons and looks forward to running in Jersey over the holiday weekend, while I’ll be running in Vermont.
The product that saved me from shafing (which started at mile 7 of 23) was Chamois Butt’r.
Thank YOU, thank YOU to all of the people who donated in August to help Team Kari and Serena run NYC and Chicago for Action for Healthy Kids. YOU are SO appreciated. If you haven’t donated yet/or would like to donate more, you can head over to: https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192.
Carey Pinkowski, Race Director of the Bank of America Chicago Marathon, shares with us how the race has grown over the 26 years he has been race director and discusses the course. This year 45,000 runners from over 130 countries, including all 50 U.S. states, will help celebrate the marathon's 38th anniversary. The field is comprised of 55% male runners and 45% female runners. Since 2002, $135 million has been raised for charities, including $17.7 million from last year.
Pulling off a marathon that goes through 29 neighborhoods of Chicago requires a near-Herculean effort, utilizing more than 12,000 volunteers, a stellar corp of medical professionals led by Dr. George Chiampas at 22 aide stations, coordination with local police, the Chicago Transit Authority, Mayor Rahm Emmanual’s office, the park district, sponsors such as Bank of America, Abbott Labs and Nike, and of course the residents of Chicago. The city of Chicago and its residents open their arms wide to support and welcome the runners to their city.
Carey discusses the course which starts at Grant Park, goes through the loop, also known as the central business district (be on the lookout and for the smell of Garret’s popcorn, a Chicago tradition), and then heads up through River North, an up-and-coming area with many restaurants.
Up next is the Lincoln Park Zoo area which is a great area for spectators, then on to Lake View. The course then takes you back through Lincoln Park with DePaul being at the heart of Lincoln Park. Next you head back to River North, through the Merchandise Mart, cross the river and start down to Adams which is a big spectator area nearing the halfway point. Runners cross the Chicago River five times during the marathon.
The latter part of the marathon takes runners past the United Center (where the Blackhawks and Bulls play), Malcom X College, Greek Town (that’s where our friend Dean Karnazes likes to hang out), Little Italy, Pilsen (Chicago’s largest Hispanic neighborhood), Chinatown at the 20 mile point, then on to the area where the Chicago White Sox (also known as “Carey’s team”) play, the UIC Campus (where A LOT of students cheer on the runners), back up Michigan Avenue and the south loop area.
The course ends with a hill up Roosevelt Road (the only hill and they save it for the end, but runners are fortunate as previously there were TWO hills at the end) to the finish line at Grant Park.
The Chicago Marathon is a great course for first time marathoners as it’s very walkable to and from the finish lines from many downtown hotels. Friends and family can easily get to 8-9 cheers zones through riding the CTA (Chicago Transit Authority). Over 1.6 million fans are on the course cheering on the runners.
Carey asks that runners read the participant guide, listen to announcements and look for the flags on the course, and check out the www.chicagomarthon.com website. He recommends that first time marathoners be conservative with their pace, trust their training, and stay within their pace. Aspects of the race are currently being finalized but it sounds like there will be even more entertainment on the course in 2015.
Our Runner of the Week, Dr. Kate Weymouth, MD, a psychiatrist, shares how she has had an "on again/off again" relationship with running, and it's currently ON! (Yay!) Kate discusses studies from the University of Texas (UT) and others proving how exercise can be as effective as anti-depressants for many people or in concert with medication for others. In fact, at UT, they’re doing work with PTSD patients and exercise and seeing great results.
There are numerous studies showing that people are more focused after they run. For students, a great way to “study” on the run is to run the same course as usual and create memory maps.
If you’re looking for new ideas or ways to solve challenges, set the intention at the beginning of the run, go a different course, and at the end of the run, see if any insights have come to you. Studies such as the Eureka Factor show the power of exercise.
Kate was our Runner of the Week after donating the most in a month to Team Kari and Serena Run NYC and Chicago for Action for Healthy Kids. You too can have the chance to be Runner of the Month by clicking HERE ( https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192) and donating. Action for Healthy Kids provides school grants to expand school breakfast and lunch programs and provide fitness equipment.
Serena Marie, RD, answers a listener’s question about what Serena’s take is on fruitarianism. While Serena applauds Jayne (the listener) for changing her diet, she recommends a more balanced diet that comprises fat, carbohydrates, and protein. Key nutrients that are not being met in a fruitarianism diet include iron, calcium, vitamin D, B12, essential fatty acids and others. There are many women endurance athletes who have iron deficiency and have a challenging time with menstruating.
Serena recommends consuming Omega 3s instead of Omega 6s as Omega 6s are very pro inflammatory. Good sources of Omega 3s are walnuts and macadamia nuts. If Jayne would like to have a more balanced diet, Serena suggests eating beans and nuts, since those are “allowed food” for fruitarianism. The most dense source of iron is humanely raised meat.
If you would like to create your own running lifestyle, head over to www.therunninglifestyle.com/join (hyperlink), and discover the 11 strategies to live a life of wellness through the gift of running.
Serena and I have completely gone “Cray Cray” and graciously accepted Gore’s invitation to run the Gore-Tex Philadelphia Marathon on November 22nd. This will be Serena's and my third marathon in six weeks and will also be an opportunity to run the Philadelphia Marathon again. Both of us ran in 2013 and had a rough day and are looking forward to creating better memories this year. Are you running Philly? Please let us know! A meet up is being planned!
Contact:
Carey Pinkowski:
Website: ChigagoMarathon.com
Facebook: /ChicagoMarathon
Twitter: @ChiMarathon
Kate Weymouth:
Website: kateweymouthmd.com
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Training for Chicago and NYC Marathons, discussion about the Marine Corp Marathon and Action for Healthy Kids with Runner of the Week, Tom Kreider, and Serena and I talk about marathon training and what is the ideal choice when eating bread is what is in store for today. If you want to make sure you don’t miss a single update from The Running Lifestyle Show, please head over to www.therunninglifestyle.com/join and find out the 11 Strategies to Create a Running Lifestyle.
Jeff calms me down when I am freaking out “on air” about running a 20 mile run, having pain in my right hip, updating The Running Lifestyle website and trying to balance family and work while training for two marathons. Jeff shares how you can never go too slow in a long run. In fact, you can even walk the whole way which enables you to keep up your endurance going in to a race. The longer you run, the more time there is for aches and pains to appear, so Jeff recommends running for as little as 10-15 seconds and then walking 30 seconds.
Tips Jeff shares to battle the heat is to run in the dark (safety first), and dumping cold water over your head every 20 minutes. Some of Jeff’s running groups stat their long runs from 2-3:00 AM to avoid the sun. Wow!
We discuss how the ElliptiGo is an amazing piece of machinery that allows someone to train with out the impact. Turns out that I went out too hard on the Go in the beginning with one hour rides including hills. Ideally, when starting out with the Go, its recommended to start with 15-30 minute gentle rides. Jeff has recommended that I replace one of my easy 30 minute Tuesday/Thursday runs with an easy 30 minute ElliptiGo session. Yay! I LOVE the Go so that was magic to my ears. The ElliptiGo is a fantastic tool for hip strengthening.
Speaking of magic, we discussed how to determine what a Magic Mile is.
The Magic Mile gives you an indication of your race pace. To determine a Magic Mile, run a mile, then multiply it by 1.30 because people generally slow down by 30% when running a marathon. When running a long run, because you can never go too slow, add two minutes to race pace. I ran a 10:30 Magic Mile recently, so that means I would run a 13:39 marathon race pace, which means when I go out for a long run now, I should run it around a 15:30 race pace. As time goes on, and it cools down, it will be interesting to see how my time is affected.
Jeff has helped over 10,000 runners and receiving videotaping of people running just doesn’t give enough information. Many people attend his running schools and seminars across the world to work on their form. Jeff recommended I go back to my physical therapist who knows my body best to see “what is going” with the pain in my right hip.
Serena and I are going to have our virtual race where people can run 2.62 miles by November 1st (the day of the NYC Marathon), and receive a special certificate. The cost of the virtual race is $26.20 and all of the money raised will go to Team Kari and Serena Run NYC and Chicago. Friendly reminder, Jeff has the Jeff Galloway 13.1 on December 13, 2015 in Atlanta. There is a chance I may be going down there to join in on the fun.
We then transition over to our Runner of the Week, Tom Kreider. You may recognize Tom as he has been on the show before. The person who donates the most money to Team Kari and Serena in a month, comes back on the show to share their running story. Tom is running the Marine Corp Marathon in October, which is his second marathon (Disney World was his first and he had a great time) and is really looking forward to it.
Tom surprises Serena and me and challenges you, the listener of the Running Lifestyle Show, to donate to Action for Healthy Kids by Saturday, August 22nd. If you donate (and the kids and us really hope you do because they need healthy food and fitness equipment in their schools), Tom will match up to $300. If you are going to donate, can you PLEASE donate now? HERE is the link. Just click and donate. The kids and Serena and I thank you. :-)
Friendly reminder, we’re having a raffle on Sunday, September 26th where for every $25 you donate, you receive a raffle ticket. What’s included in the raffle are Jeff Galloway books and times, Sleep Soundly Every Night, Feel Fantastic Every Day books from Dr. Robert Rosenberg, Oofos footwear, BANDIwear products, and much more!
Serena can’t help herself but to share her love and knowledge of all things food. We discuss how our training is coming along and Serena answers a question from our private Facebook Group about what type of bread to eat is best. Serena recommends sprouted bread as it has a lower gliadin count. Gliadin increases appetites, so a lower gliadin count is ideal. Serena eats spelt bread on occasion as it is sprouted and had a lower gliadin count.
Have an awesome week and we’ll “see you” next week with the Race Director of the Chicago Marathon, Carey Pinkowski.
Jeff Galloway:
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway
Tom Kreider:
Facebook: /tom.kreider
Twitter: @TomKreider
Instagram: tomkreider
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Meb is BACK, BACK AGAIN, to continue sharing his inspiring, goose bump provoking, tears in your eyes, story of working hard to achieve your dreams. If you haven’t heard the first part of the conversation, please go back and download Episode #85 so all of this make sense. During the second part of the conversation, we discuss:
- The clothing Meb wears while on the ElliptiGo and traveling (hint, you can see tan lines from his CEP compression socks)
- Designing his own shoes, the Go Run Strada and Go Meb 3 with Skechers
- Where Meb has been this summer
- What to say to him when you see him
- Why he ran Boston in 2014 instead of the Los Angeles Marathon
- How he was cheering on the runners in 2013 in Boston right before the bombs went off
- How running Boston is like graduation day
- Why he made a personal commitment to go for the win in Boston 2014
- The rundown of the Boston Marathon and how he ran it (goose bump and crying alert!)
- How he became the first American runner in 31 years to win Boston and what an honor it was for him to lead 36,000 runners on that beautiful, historic day
- His faith in God and what God’s plan is for him to do
- What and why it was one of his favorite running experience ever, which was held the Friday before the Boston Marathon at Old Soul’s Church on Boylston Street
- The products including Krave, Ucan, Epson, CEP, Power Bar and ElliptiGo that help keep him strong and winning
- His future plans including a fall marathon, running the Olympic trials on February 13, 2016 which will hopefully stamp his ticket to Rio
- How running helps you be a better human being
- What Meb’s advice is for running the rest of your life
Meb’s latest book is Meb for Mortals and was our Book of the Month for June. Our Book of the Month for August is The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) by Hal Elrod.
You can find out the 11 Strategies of Living the Running Lifestyle by heading over to www.therunninglifestyle.com/join.
The Runner of the Week Segment is sponsored by Sport Suds. Having linger odor in your clothes? Or perhaps concerned about having phosphates, dyes, and bleach in your detergent. Sport Suds has none of that head over to www.sportsuds.com and use the code “RUNLIFE” when you check out to receive 15% off.
Anna Vocino shares:
- When her co host, Vinnie Tortorich, is mean
- How Anna is the anti Meb
- Why she is on the podcast
- Being the voice of ABC TGIT
- What time of day she does the best running
- What two things have really helped Anna with her running
- What thriving elderly people do
- What she does in the morning to get her day started
- How often she runs
- The funny name of her running club
- How she is an evangelical of the early risers
- How running is communion with other people
- Her experience of running a 10K Mud Run
- What type of run is next on her list of goals
- What happens when she gets lazy with strength training
- Why she loves the app, The 12 Minute Athlete
- Check out Dr. Jordan Metzl, Running Strong & Iron Strength
- Check out Balanced Athlete with Johnny Gillespie for strengthening
- How she gets motivated and why she signed up for the 10K Mud Run
- Why the 10K was so much fun
- How she calms down when her anxiety wants to take over
- Anxiety is access energy and how running can help with anxiety
- What is Hula Hoops with Anna
- What is her favorite shape and why she is obsessed with it
- How she picked her new car
- Find her at glutenfreeanna.com and on Periscope at Anna Vocino
Are you ready for Serena Marie, RD, to knock your socks off? Because she probably is going to. Serena talks all things electrolytes including:
- What Serena gives a shout out to
- How the body is great at self regulating electrolytes
- What electrolytes do
- How sodium regulates the total amount of water in the body and maintains the proper function of the nervous, muscular, and other systems.
- How potassium is responsible for regulating heartbeat and muscle function and is important in neuron function.
- Why extreme high or low potassium levels can cause irregular heartbeat, which can be fatal.
- How chloride helps maintain a normal balance of body fluids.
- Which electrolytes (hint Sodium, chloride and potassium) are lost through sweating
- You can find potassium is in fish, yogurt, beans, fruits and vegetables
- Vasopressin & aldosterone (hormones) will make it so if there is too little sodium, the kidneys will excrete less in the urine and sweat
- If there is too little water, the kidneys will excrete more sodium to maintain the electrochemical gradient
- Too much sodium means the body will excretes excess sodium through urine and sweat
- Excess electrolyte consumption will just contribute to additional excretion of sodium through urine and sweat
- Over 10,000 mg of sodium is stored in the body and why that is great for us
- Exceptions in regards to taking in electrolytes is for people with markedly elevated hyper/hypothyroidism and/or a salt restricted diet
- PubMed is like a Google for scientific, controlled studies
- What the salt on your body at the end of a run means
- Why people don’t feel great during hot runs
- Importance of eating a diet rich in micronutrients, so you don’t need to take in additional electrolytes
- What type of salt to take in (hint pink Himalayan)
- Hydrate to thirst - avoid being thirsty
- What to do all week long to be setting up your long run for success
- Eat water & micronutrient dense fruits and vegetables to avoid thirst and optimize hydration
Information gleaned for this episode were taken from the following studies
Study of 14 amateur marathoners (male): sodium concentration maintained http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3324692/
Higher temps impair performance r/t exercise induced hyperthermia
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3359364/#pone.0037407-Goulet1
Drink to Fluid to Thirst
http://www.ncbi.nlm.nih.gov/pubmed/24085484,
http://www.ncbi.nlm.nih.gov/pubmed/21454440
Serena and I discuss how our training is coming along and then I give a sneak peak at the raw conversation Jeff Galloway and I have on next week’s episode. Serena has been using Honey Stingers and Nutiva Organic Coconut Mana. I have been eating Hickory Smoke Strong and Kind Bars along with Energy Bits. If you want to try Energy Bits, you can receive 25% off when you use promo code RUNLIFE at checkout.
Serena and I are running the NYC and Chicago Marathons to raise $8000 for Action for Healthy Kids. Action for Healthy Kids expands school breakfast and lunch programs with healthy food. They also help bring back fitness in to the schools. What to help out the kids. Please head over HERE.
Enjoyed this episode? Please hit subscribe, share it with your friends, running group, whoever you think my enjoy some positive energy with a lot of laughter in their lives. :-) Run on my friends.
Contact:
Meb Keflezighi:
Website: MarathonMeb.com
Facebook: /MarathonMeb
Twitter: @runmeb
Instagram: @runmeb
Anna Vocino:
Website: AnnaVocino.com, GlutenFreeAnna.com
Facebook: /anna.vocino
Twitter: @AnnaVocino
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
MEB. IS. HERE!!!!!!!! Meb is one of the nicest, most inspiring guys you will ever meet. Everything that’s said about his being such a sweetie is TRUE!!!!! Meb will make you be even more proud to be American (that is if you are an American) and to work even harder to achieve your running, health, and life goals. If you want to learn the "11 Strategies to Live the Running Lifestyle" (many of which Meb discusses during the interview), head over to therunninglifestyle.com/join. Meb and I discuss (boy do I like saying that!!!!!) the following:
- The VERY hard road he and his family took to come to the United States
- The not-great childhood memories he has and how he has used those memories to help him work hard for years and years to create a long, phenomenal running career
- You can learn more about his tough childhood in Run to Overcome
- What his second book, Meb for Mortals, discusses and how you can apply it to your own life and running journey
- How sports grew his self esteem and helped him make friends
- What you need to do to execute the best plan
- The highs and lows he has been through as a runner
- What he did with his wife when his friend Ryan Shea had died and his injury made it so he could barely stand up
- His favorite indulgence for his sweet tooth and how he watches his weight to be able to perform at peak performance
- What he believes is the key to success
- What he did after not qualifying for the 2008 Olympics in Beijing
- Why Meb attributes his success to hard work and mindset
- Why it’s sweeter to come back and win after you’ve been injured
- One of his most memorable NYC Marathon finishes
- A snapshot of the NYC Marathon course and what to look forward to if you get to run it
- What the MEB Foundation is and stands for
- The perks of running with Meb for the Meb Foundation in NYC and Boston
- The importance of being mentally and physically healthy
- When his next marathon is
- What his future plans are
- How a product named ElliptiGo , which was thankfully created in 2012, has extended his career
- Why the ElliptiGo is so much fun, how he uses it, and what it allows him able to enjoy
- When he puts the hammer down on the ElliptiGo
Next week, Meb and I (it is such an honor to say that) discuss more in depth about his training on the ElliptiGo, when and how he uses CEP compression socks, how he develops his own shoes with the designers from Sketchers, an in-depth discussion of his win at the 2014 Boston Marathon and how he did it, one of his favorite running community memories, if he is going to run a fall marathon, his plans for the Olympic trials and then hopefully the 2016 Summer Olympics in Rio, how to support other runners, and what are the keys to success for runners (and really anyone for that matter).
Our runner of the week is Chris Brogan, a business owner who uses running as a way to challenge himself and lead a healthier lifestyle. Chris specifically discusses:
- Being a Runner at 300+ pounds
- The surprising challenge he incurred at his one and only marathon and how he overcame it
- Why he has cut his mileage back
- What he enjoys about Spartan Races
- How Keep.Google.com helps him keep track of affirmations and the training that goes along with reaching his goals
- Mark Rippitoe and strength training for runners
- How Mark trains on the road
- Why he isn’t doing anything into the ground anymore
- Why you "have to play to win"
- Why to commit
- How he is going for a six pack instead of a keg
Our Go-to Real Food Dietitian, Serena Marie, RD, dives in deep about why to eat a nutrient-dense diet and specifically addresses:
- Why to choose a nutrient-dense diet instead of a fat adapted diet
- The simple carbs Serena recommends for performance such as raw honey, rice cakes and raisins
- Why use fat for fuel
- Why males and women with conditions such as PCOS can do well on a high-fat diet
- How to train for a high-fat diet 7-10 days before a race
- Why less than 100 g of carbs can wreak havoc on the body
- What are great sources of fat and sugar for a race which includes Coconut Manna placed in small plastic bags, honey stingers (caffeinated gel, not wafers), Jason’s nut butters, plantains in palm oil, honey roasted nuts (this has worked for me in the past), and sushi rice with bacon or coconut oil with honey
- Why Serena recommends Strong & Kind bars over Kind bars (we especially like the Thai Sweet Chili Flavor)
- How to read a nutrition label on fuel bars
- If you do better with liquids, have home made bone broth with coconut water and honey
- Why we’re big fans of ENERGYbits, how it helps prevent sugar lows, the nitric oxide in the bits which helps with fatigue, and how to use the before, during and after the run
- A Plan B to ENERGYbits, which doesn’t have nitric oxide to help prevent fatigue is Great Lakes Collagen
You can check out Serena's blog post about today's episode HERE.
As requested, Serena and I discuss how our training for the Chicago and NYC Marathons is coming along. We have a special “promotion” going this week to encourage you to help Action for Healthy Kids feed more kids with healthy school breakfast and lunch programs and provide fitness equipment. It’s DUMP YOUR CHANGE CUP WEEK!!!! Simply go to your local bank, get a picture of you dumping your coins and collecting your cash, then please visit:
https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192
and donate your cash. Our goal is to raise $250 by next week. I know we can do it! Email us a picture at http://www.therunninglifestyle.com/contact/ and we’ll post it on our Facebook page and blog. Every penny counts. The kids and us thank you in advance.
Products Discussed in depth:
ElliptiGo
ENERGYbits input "RUNLIFE" to receive a 25% discount on all products at checkout
Honey Stingers
Strong & Kind Bars, Sweet Chili Flavor
Strong Bars, Madagascar Vanilla
Great Lakes Collagen
Contact:
Meb Keflezighi:
Website: MarathonMeb.com
Facebook: /MarathonMeb
Twitter: @runmeb
Instagram: @runmeb
Chris Brogan:
Website: ChrisBrogan.com
Business: Owner Media Group
Twitter: @chrisbrogan
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Vicki Huber Rudawsky, a 2-time track Olympian shares with us how she used visualization skills, cleaning up her diet, sleeping more, listening to her body and two run in the 88 and 96 Olympics. What’s especially inspiring about Vicki’s story is she had a young child at home when she qualified for the 96 Olympics. We specifically discuss:
- How she overcame injuries
- Raising a child as a single parent and training for the Olympics
- How she has evolved as a runner through the years
- How her husband has really helped her stay healthy as an athlete
- The cross training Vicki participates in
- How much both of us like our ElliptiGo
- Vicki’s words of wisdom for runners
If you’d like to help provide healthy school breakfast and lunch programs for kids and support the show, please donate to Team Kari and Serena when we run the Chicago and NYC Marathons for Action for Healthy Kids. Click HERE to get the ball moving.
Our Runner of the Week is Marty Beene, who is a USTA Track and Field coach. Marty LOVES to run races, just LOVES to run races. He shares what are the three common mistake most runners (himself included) make, and his thoughts about how to keep on running. Marty, at 53 just ran his fastest 5K and 10K since 2001, and doesn’t have any aches and pains. When asked if Marty was going to run another marathon, he enthusiastically said, “Absolutely Not!”. He’s interested in running races every week because of the joy of racing. Every body is different. :-)
Serena Marie, RD, and I hang out and talk and laugh about how our nutrition has evolved. We share the food we were brought up on and how it’s different from what we eat today. Serena talks about the one food that drives her nuts, and I talk about who growing up I thought healthy food was for the really “weird” people. We definitely had some laughs during this conversation, but then again, we usually do. What Serena discovered from her own experience led her to research further and to counsel her patients in a different way. Let’s just say, as you know, Serena and I are on the same page about recommending a nutrient dense, anti inflammatory diet.
Vicki Huber Rudawsky:
Facebook: /vicki.rudawsky
Marty Beene:
Website: BeTheRunner.com
Facebook: /BeTheRunner
Twitter: /betherunner
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Vicki Huber Rudawsky, a 2 Time track Olympian shares with us how she used visualization skills, cleaning up her diet, sleeping more, listening to her body and two run in the 88 and 96 Olympics. What’s especially inspiring about Vicki’s story is she had a young child at home when she qualified for the 96 Olympics. We specifically discuss:
- Transitioning from a high school athlete to a collegiate athlete
- What she did after her freshman year in college to be the best she could be
- How changing her mindset was “huge”
- Why it’s quality and not quantity
- How we evolve as runners
- Why keeping a running log is really important
- Look for reasons, not excuses
- What plays in to reaching your goals sometimes
- How she overcame the fear of running in her first Olympics
Next week, during part 2 of 2 of Vicki’s interview, we get more in depth with how she overcame injuries, the very challenging road she had from raising a child on her own to qualifying for the 96 Olympics, the amazing running community that treated her like family, how she has evolved as a runner through the years, the huge impact her husband has had on her running career, cross training, and what she recommends for any runner.
All kids in the US don’t have access to safe playgrounds and fitness programs and Serena Marie, RD and I are trying to make a difference by raising money for Action for Healthy Kids when we run the Chicago and NYC Marathons. Like the show, want to help kids? Please run over to [https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192] and please donate. Every dollar counts! Twenty Five dollars provides a school breakfast for a kid for an entire month and fifty dollars provides a fitness program.
Our Runner of the Week this week is Sarah Andrus, who is also a running friend of mine. Sarah shares how and why she became a runner “later in life” (at age 48), the races she has run, why she runs, and how she keeps motivated to keep on running.
Serena Marie, RD, talks glycemic index and why she doesn’t think it’s a great tool to use when evaluating what foods to eat. You need to look at all of the nutrients of a food item in addition to food combining. Serena also discusses when to eat high sugar foods and what foods are good to eat when trying to go to sleep.
Serena and I talk about how are training is coming along (let’s just say it’s been HOT on the east coast and our times have slowed down but have also give us confidence for the fall Chicago and also NYC marathons) and the progress we are making when it comes to raising money for Action for Healthy Kids. Everyone who donates during the month of July will be put in a raffle to win a 30 minute “hang out” session with Kari Gormley and Serena Marie, RD. Also, the person who donates the most amount of money will be a runner of the week in August.
Serena Marie RD and me (Kari Gormley) were asked to try SportSuds laundry detergent. My friends Becky Kotsifsas and Sarah Andrus wanted to get on the fun and try the detergent too as it states it takes the stink out of athletic clothes among other things. The four of us get on a four way call and all come to the conclusion that we were shocked how well it worked, not to mention being so impressed that it doesn’t use harmful chemicals such as phylates, parabens, and bleach.
Contact:
Vicki Huber Rudawsky:
Facebook: /vicki.rudawsky
Sarah Andrus:
Facebook /sarah.baker.andrus
Twitter: @sarahba
Website: AvarahConsulting.com
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Becky Kotsifas:
Twitter: @BeckyKotsifas
Find out how to mix vacation with exercise when my husband, Robert Gormley, and I talk about different vacations we’ve taken around the world. John Bell, our Runner of the Week, has completed over 100 marathons around the world and discusses some of his favorite races. Some of the races discussed are Paris, London, Great Wall, and New York City. John shares his top tip for how to recover from a marathon when on a trip. Serena Marie, RD, talks about whether or not orange juice is a great choice. We also have an update on our training for the Chicago and New York City Marathons for Action for Healthy Kids. In addition, Serena and I review the FitBit Surge.
If you would like to help expand school breakfast and lunch programs and provide greatly needed fitness equipment for kids, please donate to Action for Healthy through https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192.
Robert and I specifically address:
· Our traveling background and how we met
· Some of the trips we have taken so “you” would know where we’re coming from
· How to mix cross training with vacation
· Why Paris is my favorite place to run
· Where some of our favorite beaches are located
John Bell discusses:
· Why the Wall of China Marathon is one of the most challenging in the world
· What is so special about Paris
· Why the London Marathon reminds him of NYC
· Comparing running in Rome vs Paris
· How he mixes marathon races and traveling at the same time
Serena and I talk:
· If orange juice is a great choice and what would be a better choice for nutrient density
· How our training for the Chicago and NYC Marathons are coming along
· Why donating to Action for Healthy Kids can make a difference
· How to listen to your body and not your training plan
· Our experiences with the Fitbit Surge, which is what our cohort, Dean Karnazes wears
Serena Marie, RD, and I discuss why beans are great for gut health and how to introduce beans into your diet. Remember: Beans are not a good choice for fueling, because you don't want to be running for the bathroom. We talk about how the fiber in beans is a better choice than the fiber in a grain such as quinoa. She also discusses how to cook beans and what she eats the night before a marathon.
When you have the option, it’s a better choice to have cooked beans rather than canned beans.
Side note: Beans really don't have much protein in them, and when you look at the difference between protein and carbohydrates, they’re not the best choice.
This was a podcast episode dedicated to our vegan friends who eat a lot of beans. Soak beans for four to six days until they sprout, and then you can eat them raw.
If you’re running the Chicago Marathon, please save the date for the evening of Friday, October 9th. Serena Marie, RD, and I are planning something special. The best way to stay in touch is to head over to www.therunninglifestyle.com and register for the 5 Questions to Ask Yourself To Start or live the Running Lifestyle.
It’s all about protein bars, Kari checking in with Jeff Galloway, and our runner of the week, Russ Perry. Russ talks about Ragnar trail races and running in Arizona. We’re having a protein bar parade. Woo hoo! Listeners of the show, well actually friends since they have contacted us, have been asking what are Serena Marie, RD’s, favorite protein bars and why. We hear you loud and clear so “we are a answering”. It makes perfect sense why bars are so popular as they are portable, easy, and convenient. Here’s what goes down on our protein bar focused episode:
- What Serena Marie, RD, looks for when selecting a protein bar
- WHEN (this is HUGE) to eat a protein bar
- Lara Bars and why Serena says the ingredient list is gorgeous
- Why Serena says to have the peanut butter cookie bar IF you are going to choose a Lara Bar
- Kind Bars and why Serena Marie, RD, has mixed feelings
- If Serena has a sweet tooth or not and what she has to be mindful of
- The strange breakfast I had before a 4.5 mile trail run with Team Healthy Kids teammate, Todd Miller
- Why Quest Bars are a treat and not real food enough for our Real Food Dietitian, Serena Marie, RD
- XO Bars and how they have a lot of fat and protein and the surprise ingredient
- Epic Bars which Serena likes and let’s just say I tried one (bison) and need to try some more as my first impression wasn’t a great one
- Bricks Bars which are made in Brooklyn, NY, use grass fed meat, whole ingredients and Serena says are so delicious
- Why we discuss Norway and how it brings on the “sillies” and why we want to hear from Norwegians
- Serena’s final recommendation when it comes to protein bars
- Our mantras when we go shopping so we don’t buy trigger foods
- We want to try more bars - just contact us through the contact form and by registering for the 5 Questions to Ask Yourself to Live the Running Lifestyle
Jeff Galloway is back, back again, but to check in to see how three weeks of running Galloway style in preparation for the Chicago and New York City Marathons are coming along. I had a lot of questions and comments about running the Galloway method and cross training, and Jeff answered them all. Like Jeff, Meb, and Dean Karnazes, I too am cross training with an ElliptiGo. Thank you ElliptiGo for sponsoring me with a “Go” (for short) for my fall marathon training.
If you haven’t heard, Serena Marie, RD and I are running both the Chicago and NYC Marathon for Action for Healthy Kids. Action for Healthy Kids provides grants for school breakfast and lunch programs and fitness equipment.
Donate Here!
Our runner of the week, Russ Perry, claims he is not a runner, but then is convinced that he is. Don’t you love those types of runners of the week? :-) We learn about the Ragnar Trail Race in Arizona (so want to do this race!), and how to train and not train for a race. It’s kind of funny what Russ reveals and a lot of people can probably relate. :-)
Contact:
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Jeff Galloway:
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway
Russ Perry:
Website: DesignPickle.com
Facebook: /russperry
Twitter: @russperry
Part 2 of Jeff Galloway’s episode goes in depth and covers the following topics:
- How to run faster (Wow! Bring on the 26 mile-long run BEFORE the marathon) and lower your time by 15 minutes
- How to do speed repetitions the Jeff Galloway way
- What a cadence drill and an acceleration glide are and why you need to know
- How to avoid the slowdown of a marathon and achieve a negative split
- Why Jeff recommends swimming and using an ElliptiGO (I’m a HUGE fan of the “Go!”) as cross training activities
- What postural muscle strengthening exercises Jeff recommends
- How a Galloway group works
- Why Jeff Galloway is also a fan of Dr. Ratey’s work
- Jeff’s response to the biggest misconception about running being that you have to run nonstop to be a runner
- Why Jeff says “Take Charge of your Fatigue”
- Why Jeff doesn’t “drag” people in to running a run-walk-run sequence
- Jeff’s 13.1 Half Marathon in Atlanta on December 13th, which finishes in Piedmont Park
A runner and blogger who runs “Galloway Style”, Cambrey Fuller comes on the show as our Runner of the Week. Cambry shares how she was told she would need to use a cane if walking more than 200 hundred feet after having six surgeries on her ankle. Somehow, she has managed to go on to run 17 half marathons in 15 months including the Tinker Bell and Princess half marathons. By running, and surprising her doctor, not only is Cambry defying the odds, but she is thriving – especially after losing 180 pounds! This inspiring mom has thrown away her scale and focuses on how she feels and how her clothes fit. Cambry’s goal is to run the Auckland Marathon in 2016.
Serena Marie, RD, shares why she was so excited to read the article titled "Green vegetables, red meat and colon cancer: chlorophyll prevents the cytotoxic and hyper proliferative effects of haem in rat colon.", which was released by the National Center for Biotechnology Information (NCBI), which is part of the United States National Library of Medicine (NLM), a branch of the National Institute of Health. As you may know, Serena Marie, RD, loves red meat, as it’s such a great source of iron. As runners, it’s common for us to have low iron counts. According to the article, as long as you have greens with your red meat, the risk for cancer may go down.
Serena shared the new vegetable she is OBSESSED with: lambs quarter. Just sauté with onions and voilà. I shared a test called InsideTracker that I was given to evaluate and have seen great results thanks to the in depth analysis InsideTracker revealed. I was given specific foods to eat to increase my low levels of iron, vitamin D, and testosterone. The test was taken back in February and showed normal levels of cortisol, which can be high for endurance athletes. It will be interesting to see test results as I train for the Chicago and NYC marathons.
If you want to keep up to date with the Running Lifestyle, please visit www.therunninglifestyle.com/join and you won’t miss any updates or exclusive information. Plus, you’ll receive the five questions to ask yourself to be able to keep a running lifestyle.
Friendly reminder, Serena and I are running the Chicago and New York City marathons in support of Action for Healthy Kids. Action for Healthy Kids expands school breakfast and lunch programs to include healthy foods. They also provide grants to schools for much needed physical fitness equipment such as stability balls. A donation of $25 provides breakfast for an entire month for one student and $50 gives schools fitness equipment. Help us help the kids! https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192
Contact:
Jeff Galloway:
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway
Cambrey Fuller:
Blog: TheCambreyDiaries.wordpress.com
Facebook: /TheCambreyDiaries
Twitter: @CambreyDiaries
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
We discuss the Oakley New York City Mini 10K. My friend Sarah Boschung comes back on the show and brings her friend and colleague, Christy Bainer, to discuss what a wonderful experience the three of us had running Oakley New York City together. This was Christy Bainer’s farthest distance ever and she shares what a memorable race it was. We discussed:
- Why Christy chose this as her first race
- The joy of running with friends
- The details of the race
- Oakley clothes and sunglasses
- The course
- Tourist information about NYC
- Double Suites Hotel Times Square
- The Little Beet Restaurant
- An update about the official cat of the Running Lifestyle Show, Bruttus
- NYRR, like the BAA, putting on an amazing race
To receive updates and exclusive content from the Running Lifestyle, please visit:
www.therunninglifestyle.com/join
[A medal from the Oakley New York Mini 10K] Contact:
Sarah Boschung:
Facebook: /sarah.boschung
Jeff Galloway, Olympian and running coach to millions, comes on the show to explain how you can run the rest of your life. He’s been running for 57 years, and does a marathon a month, and definitely leads by example. We had such a fascinating conversation that it’s been split up in to two episodes. During the first part of our discussion we talk about:
· Jeff’s experience as an overweight kid and how he started to run (it might surprise you)
· Going from the Navy to training for the Olympic Trials and what helped him qualify for the Olympics
· How he has helped millions of people start and/or continue running
· How to empower yourself through running
· How to take control of your mindset to be able to take control of your running
· Why and how the changes in the run walk run configurations have taken place
· What a magic mile is and why it’s important for marathon training
· What to do if you are running two marathons in a short period of time
Next week we’re going in to specific details of how to start running, get faster, how to strength train and cross train, and why moving/running is so important for our brains.
Looking to find out how you can live your mantra through running? Click HERE and register to find out how you can get out of bed before the alarm goes off. You’ll also be registered to receive occasional emails about training tips and upcoming podcast episodes.
Liz Whitteberry comes on as our Runner of the Week, and by the end of the discussion, I’m ready to come down to Texas and run every race there is. Liz and I talk about:
· Why she wanted to run Chicago Marathon
· Her background as a mom, wife and professional
· What she realized when turning 40 and the changes she knew she had to make
· What happened every time she took an exam
· What a lifetime of inactivity has on the brain and the body, what being active brought in to her life
· How she started running and why she doesn’t recommend it
· How long it took to build up 3 miles
· How joining a Galloway group in 2009 changed everything for her
· Races Liz recommends which are Cowtown Half Marathon in Ft Worth which also has a 5K, 10, Half, Full and Ultra, Ft. Worth Marathon, Trinity River Marathon, Texas Threesome, Texas Quad, Wine, Not a Marathon, and Not a Marathon Wine Again
· Liz’s Inspiring Quote “You just might be the spark to someone else that might get someone to run or go another distance”
Serena Marie comes on and answers Lawrence Johnson’s question regarding what is the ideal body fat percentage for a runner.
· Why it’s hard to have an exact percentage
· Why you don’t want to be a certain body fat percentage the entire year
· How Serena is saying that same thing as the authors of our book of the month for May and June, Meb Keflezighi of Marathon for Mortals and Dr. Jordan Metzl from Running Strong
· What leads some runners training for long distances to weight gain
· What to eat after a long run to refuel and replenish
Next week, Jeff Galloway is back on the show to finish our discussion and to give specific recommendations when it comes to runners trying to get a BQ, how to start running, cross training, strength training and what exercise does for the mind.
How to align your values to running is what we have in store for you when Brett Gajda, of Where There’s Smoke Podcast, comes on the show. Brett, who is also our Runner of the Week, discusses:
· Why he is immersed in self development
· How he defines who/what a runner is (it’s surprising)
· Why we do what we do
· How our perspectives are different based on how we grew up
· His challenges with injuries
· What two things you need to have to change a behavior
· How mustard changed his mindset
· Knowing your values dictates how you spend your time
· If you’re committed to something, then it needs to align with your values
· The link between energy and sugar consumption
Serena Marie discusses moringa, which are leaves and seeds. Moringa is grown around the world and has been said to be a good source of vitamin C, iron, potassium, vitamin A, and calcium. Serena researched moringa and used an article she found from the NIH to come to the conclusion that more thorough research has to be done before recommending moringa.
Links Discussed:
Brett Gajda: WhereTheresSmoke.co
Values in Action
NIH Article on Moringa
Serena Marie, RD
Dean Answers a Question About Weightlifting
Donate to Team 'Kari and Serena Run NYC and Chicago'
Social Media:
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Dr. John Ratey, MD, continues the discussion of how to make your exercise habit sticky. He also shares the growing research of how are brains are plastic and how more and more studies are showing the importance of moving our bodies. Our Runner of the Week Rhonda Foulds shares how becoming a marathoner has helped her get off her 33 prescriptions for Parkinson's. Serena Marie, RD, discusses the research around Niacin and how it helps with some forms of skin cancer. Serena and I review Moji Massage Products and give them two enthusiastic thumbs up.
Dr. John Ratey comes back on the show to discuss the simple thing you can do to optimize the time you are awake. We also go in depth and discuss what steps you ideally take to help yourself or someone you care about who you suspect has depression. Johnny Gillespie, a certified strength and conditioning coach, yoga instructor and fonder of Balanced Athlete shares with us how to make sure we are training in an integrated manner so we can run long distances well in to our 80’s. Serena Marie, RD, discusses the best milks to drink, how to increase your Vitamin D levels, and why fortified cereals are not a part of a nutrient rich diet.
Dean Karnazes, Chris O’Brien, and Linda Canning from Team Healthy Kids for Action for Healthy Kids together share 15 great ideas to help you raise money for a fundraiser near and dear to your heart. Dean and I talk about the benefits of a standing desk, the sleep challenges kids have and what can be done about it. Serena Marie, RD, answers a listener’s question about coffee and how much is too much.
Nick D'Agostino discusses how he was diagnosed with MS and why he decided to become a runner. During the conversation, Nick shares his can do attitude and the amazing experiences that have come in to his life because of being a runner. Our runner of the week, Jackie Thomas, talks about how running helped her in college be calm and transition in to her professional career. Serena Marie talks about Bulletproof Coffee and a recent Philadelphia article telling runners to Shut Up. We also discuss a product review of Oofos.
Dr. Rosenberg, author of Sleep Soundly Every Night, Feel Fantastic Every Day, shares us fascinating causes that can be disrupting your sleep. He specifically talks about what we as runners need to know when it comes to sleep. Serena Marie, RD, talks specifically about food and beverages that help and hinder sleep. Denny Krahe of Diz Runs podcast shares his runner story. Our monthly visitor, Vinnie Tortorich shares his sleep story and how a lack of sleep contributed to his Cancer diagnosis. Our book of the month, Meb for Mortals, is announced.
Come for a run with Boston Marathon runners Nichole Bukowski, Jonathan Levitt and Angie Spencer to hear their experiences. Trevor Spencer joins us too to talk about his BAA 5K experience. Serena Marie, RD, and I share our highlights and running the 5K. Our favorite memory may surprise you. Jonathan Levitt talks about his first time running the Boston Marathon and about his interest in November Project.
Dimity McDowell, of Another Mother Runner, and I continue our conversation about depression. We discuss self care and expectations of how to manage depression. Our runner of the week is Dr. Ben Forman, a runner and psychologist who has created Teens Run DC, which offers a mentoring program and also an after-school fitness and social emotional learning sessions. Our Real Food Dietitian, Serena Marie, RD, discusses that challenging winter she had and how she took care of herself through fuel and exercise.
Dimity McDowell, Co-Founder of Another Mother Runner, and Kari discuss their challenges with depression. The conversation definitely feels like one of climbing a really long hill. We then change pace BIG TIME when I interview the Runner of the Week and Also Official Comedian of The Running Lifestyle Show, Liz Miele. Our Go To Real Food Dietitian, Serena Marie, RD discusses what to do when you’re running to the bathroom on vacation.
Go to http://bit.ly/68DMcDW for the full show notes.
Dave McGillivray, race director of the Boston Marathon, shares with us the history of the race, the course, his recommendations as a runner and race director of how to run the marathon, and where he recommends spectators cheer on their runner. Our Runner of the Week is Angie Spencer from Marathon Training Academy and she shares her journey to get to the starting line of the Boston Marathon. Let’s just say it’s been a long road. Our go-to real food dietitian, Serena Marie, RD, shares what a runner wants to eat and drink 2–3 days after a marathon.
Join Dean Karnazes, coach Seth Kopf of Kopf Running, Serena Marie, RD, and me when we discuss what an amazing marathon Chicago is and the benefits of being a part of the Action for Healthy Kids team. We discuss the course, the fans, the training you get with coach Seth, and the pre-race party.
We discuss the Family Fun Run 5k with previous guest Rebecca Farrell and the Princess Half Marathon with Becky Kotsifas. Serena Marie, RD, discusses how having a low iron count affects sports performance and what foods to eat to bring up iron counts. Then, Vinnie Tortorich comes on for his monthly spot and brings his friend, Rich Roll, along for the ride.
Joanne Ambrogi, physical therapist, yoga instructor, world-class athlete and massage therapist joins Serena Marie, RD, and Kari to discuss the book, The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg. The ladies go in depth about the key parts of a habit and discuss examples from the book and their own lives.
Dean Karnazes comes on and shares the challenge he gave us. Let’s just say Serena Marie, RD, and I say “bring it on”. J.D. Beiting discusses all the details you need to know to join Dean, Serena and me with Action for Healthy Kids. Check out www.therunninglifestyle.com for more information.
Hear Andrew Weaver, John Harris, Jessica Jones, Dave Summers, Serena Marie, RD, and my experience running the 2015 Rock 'N' Half Marathon. We talk all things course, expo, transportation, nutrition and words of advice. In addition the race is compared other half marathons across the country.
Full show notes at TheRunningLifestyle.com: http://bit.ly/62RnRhW
Melanie Curtis, a life coach, sky diving coach, and world traveler, shares with us how running around the world has opened up opportunities in her life. The Runner Dad, Matt Orlando, discusses what running has done for him spiritually, mentally, and physically in addition to how it’s given him the ability to connect with famous runners. Serena Marie, RD, discusses whether you need to eat breakfast every day.
Mike Silverman, Physical Therapist and Running Gait specialist analyzes Kari’s gait through a multiple tests. During the test, Mike uncovers common runners weaknesses Kari demonstrates which has led to ITband issues in the past. Many exercises, word of advice and wisdom are shared to help all runners keep on running strong. Serena Marie, RD, discusses the correlation between gut health and depression. Cliff Ravenscraft, the King of Podcasting, is our Runner of the Week and he shares how he has gone to ignoring his health to becoming a runner and soon to be tri athlete. Our monthly visitor, Vinnie Tortorich comes on the show to discuss March’s book of the month. A runner’s meet up in NYC in February is discussed with Sarah Boschung.
Dr. John Ratey, MD, discusses and answers listeners' questions surrounding his book, 'Go Wild: Free Your Body and Mind from the Afflictions of Civilization'.
We hear from Serena Marie, RD, about all things metabolism. Lisa Stephens shares how she went from having breast cancer and being overweight to running. Meaghan Nana-Sinkam comes on discuss the Pickle Race in Media, Pennsylvania. Sarah Boschung, Serena and I break some exciting news regarding Bruttus, the official cat of the Running Lifestyle Show.
Dave McGillivray, Boston Marathon race director and the same for 30 other races during the year, shares what goes in planning a race from distance planning, marketing, ordering of porta-potties, medals, and much more. We get an inside look of how races have changed significantly through the years. Serena Scott Thomas comes by to tell us all about her first ultramarathon and if she would want to run another one. Our go-to real food dietitian, Serena Marie, RD, discusses the importance of calcium and where to get it from besides dairy products.
Polly de Mille, exercise physiologist, discusses my VO2 max test results and how to incorporate them in to zone training. She discusses what about a fat adapted diet is ideal for distance runners, how to prevent injuries, and how exercise is the best medicine you can take. Serena Marie, RD, talks about the female triad and how "calories in, calories out" is just not a good idea. Stephen Brown talks about his new book, Relentless Mettle - My Cancer, My Rules.
Susan Nowell, physical therapist, discusses with Trey Beauchamp what he needs to do (and not do) to become a runner and prepare for obstacle races. We talk about weighted vests, minimalist shoes, and how every BODY is different. Serena Marie, RD, discusses the who, what, why, and how of a gluten-free diet. We hear from professional runner and entrepreneur Jeremy Nelson. And finally, our monthly visitor, Vinnie Tortorich, reveals a habit that he feels led to his cancer diagnosis.
Nicole DeBoom, Ironman winner, mom, and business owner, has used her talent, passion, and competitive spirit to change the clothes women run in. Nicole and I go for a run, have some girl talk and hear about why it’s so key for Nicole’s body to be strong for her mind to be strong. We also talk about guys and their, um, bodies. Serena Marie, RD, and I talk about body image too. And Serena Marie’s friend Katie Zakreski joins us as the Runner of the Week.
Dr. Teri Goetz, doctor of Chinese medicine and integrative medicine comes back on the show to discuss her own journey with Sjögren’s disease, Hashimoto’s disease and chronic Lyme disease and what she wants you to know from a medical and also personal standpoint. In addition, Dr. Teri Goetz is a life coach and integrates lifestyle choices to overcome autoimmune disorders Serena Marie, RD, returns to talk about. Three points of view of the Pickle Run in Media, PA is shared along with the details about the Back on Your Feet organization.
Dr. John Ratey, a psychiatrist, explains how the brain functions and how just standing can increase focus by 7-10%. We discuss how walking can increase creativity by at least 25%. Walking alone can be like taking a little Ritalin, a little Prozac, and a little Adderall. Serena Marie, RD, uncovers how canola oil is not the darling oil some once thought it was. Pam Mirels, comes on and talks about the gifts she has received from running and the fun places to hang out in NYC.
Serena Marie, RD, gives us the low down of what a fat adapted diet is, why we both believe it’s the most nutrient dense diet, and how to go about eating it. Plenty of tips and tricks are shared. Warning, this episode could be life changing.
Visit www.therunninglifestyle.com for the show notes, or go there directly:
http://bit.ly/52SMrdW
Helen Samson Mullen, an Executive and Life Coach, trained by the likes of Brene Brown and Martha Beck, walks us through how using a vision board can create opportunities for your life. We use my vision board created in November 2013 as an example of what can happen when using this tool. Serena Marie, RD, discusses how she makes New Year's resolutions stick. Our Runner of the Week is Helena Bouchez, who shares how she is using running as a way to manage her ADHD. Vinnie Tortorich shares his mantra for 2015.
Come along and celebrate with Serena Marie, RD, Meaghan Nana-Sinkam, Cheryl Brown and me as we celebrate the 50th episode of the Running Lifestyle Show. We talk about the gift of running and podcasting, memorable episodes, the roller coaster of emotions, and putting intentions out to the universe and receiving them. We also talk about running in Chicago.
Serena Scott Thomas, Chi Running coach, explains how to run with Chi Running principles in addition to sharing her love of running. Serena oozes inspiration on how to get out of bed and go for a run. We hear from John Harris of the Back of Pack podcast about what happens when you are the last person to finish a race. Serena Marie, RD, tells us how to pick the best dark chocolate.
Margaret Webb, author of Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer, shares her year of researching older runners and how they keep running strong. We also discuss Margaret’s year of dedicating herself to having a super-fit year. Margaret gives us tips on how to start and keep on going. Serena Marie, RD, busts the food myth about Greek yogurt and runner-of-the-week Tricia Meyer shares how running has changed the lives of the people around her.
Susan Nowell, physical therapist, comes back on the show to talk about common injuries that occur during the holidays and how to prevent them. Susan also answers listeners’ questions regarding IT Band issues and stress fractures. Serena Marie, RD, shares what foods to eat after a run to aid in recovery. Jason Pina is our listener of the week, and he explains how running marathons has changed his life. Our monthly guest, Vinnie Tortorich, trainer to the stars, talks about a problem area many runners ignore.
Full show notes: http://bit.ly/47SNowW
Kathrine Switzer, the first woman to run the Boston Marathon legally in addition to winning the New York City Marathon and creating the possibility for women to run the marathon as an Olympic sport comes on this very special Thanksgiving episode to share her story and inspiration. If you are looking for a spark to get you running, then here it is. Serena Marie, RD discusses how to respond to unsolicited comments about what you are eating at holiday events. The listener of the week is Trey Beauchamp who shares how adopting a fat-adapted diet has changed his life for the good.
Your Holiday Guide to Food & Mindset w/ Serena Marie RD, & Jan Hoath - Serena Marie, RD joins us to discuss all things food for the holidays. Jan Hoath talks about the holiday prism, how to honor yourself and happiness during the holiday season. We also talk with Listener of the Week Grant Crowell who shares his favorite running apps and his motivating running story.
Serena Marie, RD and I talk all about cheering for the runners along with the good times and challenging times we had in the NYC. We banter back and forth about the fun people we met along the way and the inspiring runners we saw. I also talk about attending the expo, a shakeout run with Dean Karnazes and the Road Runners Hall of Fame ceremony.
www.therunninglifestyle.com
We hear about five runners' NYC Marathon experiences along with some tips and tricks to running a successful marathon. Coming back on the show are Dean Karnazes, Leeann Faust, Sarah Boschung, listener Erin Mahr, and Stephen Brown.
Vinnie Tortorich comes back on the show to share with us why it's key for runners to strength train. He also discusses what Zone 2 Training is all about and how it can help you run faster. Serena Marie, RD comes on to discuss another set of food myths associated with a well-known food.
Time Magazine has called Dean Karnazses one of the most influential people in the world, and he comes on the show to discuss how he has used his passion as his vocation. We take a nice road trip with Dean and discuss how and why he left the corporate world to become a board member for Girls on the Run. We hear about favorite travel memories with his family, the people who have been affected by what Dean has done, and so much more. In addition, we talk with our listener of the week, Leeann Faust, about her upcoming dream marathon, the New York City Marathon. Serena Marie, RD answers a listener’s question about a fat-adapted diet.
Modern day medicine woman and advanced accredited coach discusses the correlation between one's thoughts and actions. Teri discusses what could be going on with you when you're feeling fatigued, what to do when you wake up at 3:00 AM, what to realize when people question your active lifestyle and more. Serena Marie, RD busts the food myth that whole grains are good for you. Listener of the week Kelli Patin shares how she is easing in to running.
This is one L O N G run of a show when Serena Marie, RD and I go in-depth about all things 2014 Chicago Marathon. We discuss the course, fans, inspiring stories, restaurants, fueling strategies and much more. Serena Marie, RD also discusses what happened in her personal life to lead her to make the decision not to run the Hartford Marathon.
I discuss at a high level the ins and outs of the Chicago Marathon, from the application process to all things race day. The information and statistics could help you decide if this is a race that would match your goals for running a marathon.
Serena Marie, RD joins us to share her wisdom to fuel for your big run. We discuss being fat adapted, carb diets, how to test food, and what to look out for to avoid digestive issues while running. Serena busts the food myth that butter is bad.
The Top Five Regrets of the Dying. Each regret is discussed and how it potentially shows up in one's life.
Vanessa Hayes, a certified Professional Organizer, and her husband Daniel Hayes come on and share with us how they live a simplified life. They give us tips and tricks on how to organize your life, which plays in to how you organize your home. This episode is full of inspiration and how-to tools.
Bart Yasso, Runner’s World Chief Running Officer, discusses how running has saved his life and taken him all around the world. We hear how to start running, why running is taking off right now, and how to be a part of the running community. Bart gives us the low down on the Bare Bones 5K in good detail. He also shares with us how Lyme disease has impacted his running. Whether you’re a seasoned runner or just thinking about running, you’ll want to hear this interview.
Dominick, who is a massage therapist and yoga teacher, discusses bad memories from his childhood of being chased by bullies to actually embracing the sport of running and liking it. We hear about the fun 5K races that Dominick runs and how he uses running as a time to meditate and be mindful of how his body is moving.
Nik Toochek, youngest person to run 7 marathons on 7 continents, comes on the show with his dad to discuss his dream, how his family financed the trip, how he juggled it with only being 10 & 11 years old, and how he has raised money for kids who normally wouldn’t have coats. We discuss the highlights of each marathon and the amazing things Nik and his dad Dan Toochek saw while being present in the moment.
Grant Baldwin, motivational speaker and all-around good guy, comes on the show to share his tips and tricks of balancing a career that takes him around the country with a family of five while participating in runs and triathlons. We hear a lot of inspiring ideas and thought provoking questions about how to make your life great.
Serena Marie, RD comes on the show to discuss a fat adapted diet, sweet potatoes, and also the sugar detox program she is currently on. I also talk with Meaghan Nana-Sinkam to hear about her experience at the Bird and Hand 5K and Half Marathon in Bird and Hand, PA.
Anna Vocino, actress, comedian, voice-over talent and hit podcaster shares how she slips running and strength training in to her Hollywood lifestyle. We discuss Anna’s journey to finding out she has Celiac disease and then switching over to a grain-free sugar free cookbook. Anna’s a funny lady and was a riot to chat with.
Eric Tivers, licensed clinical social worker, psychotherapist and man with ADHD discusses the huge benefit of exercise for getting more things done. He shares tips and tricks of how to be intentional with your time and must-read and -have apps.
If you’re racing around or just visiting Disney World, you won’t want to miss this episode. My husband Robert Gormley and I talk about where to run and not run at Disney World. In addition, I discuss my favorite and not-so favorite restaurants to eat gluten free while Robert talks about all the dishes he enjoys (with gluten) in our four visits in the past four years to Disney World. We also talk about the deluxe hotels we have stayed at ands also discuss a moderate hotel we are looking to stay at next year.
Serena Marie, RD joins the show for Free for All Friday and discusses the food of the week, micro greens.
Cheryl Brown, personal trainer and running coach, shares with us how she started running and what is the key to success for beginners. We discuss the number one mistake new runners make, the equipment a runner needs, how to strength train at home, and how to mix things up when you’re looking for a change.
Valerie Groth shares with us how completing a run you never thought possible can help you realize that the impossible is possible. From a life coach and social worker, we hear how finding the one thing that makes you get outside of your comfort zone can make a huge difference in your relationships and how you view the world. Val gives some great tips about what to have while running a race, and where to find motivation.
Kari discusses Jeff Haden’s article "7 Things Happy People Do" and how running is integrated with happiness. Serena Marie RD comes on the show and reveals the Food of the week and why garlic is a great herb to eat. Kari and Serena share many recipes of cooking with garlic.
The Running Lifestyle also launches its first Monthly Challenge which is (drum roll please):
Write down 3 things you are grateful for 5 times a week. Being grateful for the small things is something happy people do.
I’d love to hear what you are grateful for and how the challenge is working for you. Please check in with your progress on Facebook, Twitter or by emailing me and we can help keep each other be accountable to writing down what we are grateful for.
Serena Marie, RD discusses garlic and how it's great for our hearts and rich in sulfur and selenium. Serena likes to make her own salsa with uncooked garlic tomatoes, avocado, and cilantro.
She also likes to roast broccoli in a 400 degree oven with lemon and parmesan. When the brocolli comes out of the oven, toss it with pine nuts and fresh garlic.
Himalayan salt is her preferred type of salt. It doesn’t need to be iodized because its already iodized.
Kari puts garlic in a marinade or salad dressing and presses a lot of garlic at once. By pressing a lot of garlic at one time, it makes it possible to save the extra and use in other recipes.
Nichole Bukowski, a runner, educator, Balanced Athlete instructor, Spin instructor and yoga instructor shares her passion. If you’re having a challenging time right now, then you definitely want to drop everything and listen to Nichole. I had goose bumps interviewing her and I wonder if you will too listening to her story.
Show Notes
Running as a Kid
Watching the Boston Marathon as a student at Boston College and the tool of visualization
Her first marathon and how she was connected
How she cross trains and teaches at the same time
The School she runs (pun intended) and how movement helps students
Why run with friends and/or a running club
How running got her through a divorce and job loss at the same time
Her favorite quotes to get “fired up”
The Magic of Marathon Monday
Nicholes’ Go To Words of Encouragement:
“Live in the Moment You are In”
“Meet yourself where you are at”
Links
Sommerville Road Runners
Contact Nichole
https://www.facebook.com/nichole.bukowski.9?fref=ts
Nicole Randazzo, occupational therapist (OT) shares with us the power of having our bodies in a calm state to be able to attend to everything we need to attend to on a daily basis. Understanding what physical activity makes us feel our best and then fitting it in the day needs to be a priority and Nicole discusses her trick to get it in.
Topics Discussed
What is sensory processing and why should we care
Why diagnosis such as autism, ADHD-PI, and sensory processing disorder are on the rise
Executive functioning, what it is and how it affects your life
The power of knowing what type of movement helps bring you in to a calm state
An activity in schools to help center children that all people can use
What’s going on if you find that, as you age, you get motion sickness earlier than you think
The go to mantra Nicole has to make sure she is able to juggle family and career while seeking balance
Reach out to Nicole via nrandazzo.otr@gmail.com
Serena Marie, RD joins Kari to talk about collard greens and why they are so good for us. In addition, Kari chats one-on-one about how connection and intention go together and how this led to Kari meeting her husband.
Megan Martin shares with us how she went from hating running, to competing in Iron Man’s, to qualifying for the Olympic Trials to almost dying. She shares with us her motivation and the surprise she had during her recovery.
Show Notes and Mentions
How she went from hating running to liking it
What she tells her training clients to get them motivated to start running
How she balanced running when she was newly married
How she almost died
How her life drastically changed after her illness
Words of Encouragement
How she balances life and exercis
Links:
TNT Fitness
Mike O’ Raley
Recommends BOB Ironman Stroller (affiliate link)
JFK Ultra Marathon goes through Hagerstown
C&O Towpath
Mantra “It's supposed to be hard. If it wasn’t hard, everyone would do it. The hard… is what makes it great.” Jimmy Dugan in A League of their Own.
Find Megan on Facebook at Megan Knepper Martin.
Bob shares why metabolic training is what so many Olympians are using to gain metabolic efficiency, also known as a fat-adapted diet, instead of a traditional high-carb diet. We find out what he eats and his favorite go-to sources of energy while training for hours. We also discuss his approach to habits in regards to food and hear how he avoids injuries by his daily morning ritual.
Show Notes:
Bob’s education (he’ quite the educated man)
His own experience and how it has changed his eating plan and also the athletes he works with
How decrease your risk of gi distress
What Generation UCAN Generation UCAN Nutrition is and why its growing in popularity
What Bob eats and when to take in fuel when endurance training
How to make your own fuel for long distances
Having a healthy relationship with food
How he stays injury free as an endurance athlete
Shout Outs:
Vinnie Tortorich www.vinnietortorich.com
Angie and Trevor www.marathontrainingacademy.com
Contact Bob
Email: coachbob@fuel4mance.com
Website: www.fuel4mance.com
Blog: http://bobseebohar.blogspot.com
Serena Marie RD and Kari discuss how beets are one of the healthiest foods and why they’re great for runners. In addition, Kari discusses the power of intention and relates it to what Joanne Ambrogi and Jeff Sanders said in their episodes.
Beets are great because they have a nitrate count. This is good for us because nitric oxide helps us runners run longer and with out feeling tired. Nitric Oxide is best if consumed frequently. Other sources are nitric oxide are dark green leafy vegetables, spirulina algae and cherries.
Serena likes to have beets: 400/425 oven with oil and make soft - she likes finely cut beets with feta cheese in salad.
Kari likes to have beets: in tinfoil, not washed and throw on the grill for an hour
Goat cheese with beets with a spring vegetable mix with a home vinaigrette
Serena suggests taking leaves from beets and taking them off and putting them together with the spring mix
Beets and oranges go together a lot
Shout Outs:
Sam Andrus
Marathon Training Academy
Wait Wait Don’t Tell Me
Vinnie Tortorich
Fitness Confidential
Anna Vocino
Podcast Movement
Grant Baldwin
Jasper Ribbers
Johnny Gillespie & Empowered Yoga
"You are the Average of the Five People you Spend the Most Time With”
A challenge for you: When you are ready to do something, ask yourself, "What is the intention of doing what I am about ready to do?"
Jeff Sanders is the host of the 5 AM Miracle podcast, a 10-time marathoner, productivity strategist and a highly motivated guy who shares his love of running with us. He shares with us how he structures his time to accomplish his goals and maintain a healthy lifestyle.
Show Notes
What happened when he returned from studying in Prague
How he started to get his health back
The mistakes he made running his first of 10 marathons
Productivity strategies
The power of intentionality
What running does for him
What he has found out the hard way in regards to running
His favorite app to grab his thoughts while running
What to listen to while running
App discussed: Say it Mail it
Quotes discussed:
"Never limit where running can take you.” Bart Yasso
“The miracle isn't that I finished. The miracle is that I had the courage to start.” John Bingham
Shout outs:
Johnny Gillespie (episode 7) of Balanced Athlete
Steven Brown (episode 4), coach for Team in Training
Website: Jeffsanders.com
Facebook: facebook.com/jeffsanderstv
Twitter: @jeffsanderstv
Joanne is a PT, yoga teacher, massage technician and world-class athlete who shares with us the importance of being present not only while running, but every day. We discuss how and why creating a team to treat you as a runner is important, tips and tricks to think of while running in addition to the all-important question of why we run.
Show Notes:
Joanne’s education and experience as a World Class Athlete
What is integrative PT and how yoga plays a role
The importance of having the time to ask a patient about their history including their childhood to better be able to diagnose what is happening with their pain
Why having a team to help you heal is key
When you are at dis-ease and how it can turn to disease
"The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they bloom like flowers’"
Thich Nhat Hahn
Run while you are running and what that means
Why running without music and podcasts (sigh!) is a good idea
Tips of what to do during the day to keep yourself injury free
How to run on different types of surfaces
What to do every hour during the day to help keep you present
Joanne’s mantra of breathe in and think "I am", breathe out and think "here now", breathe in “I am”, breathe out “At Peace”
Joanne’s links:
Ambrogi Integrative Health Services Inc.
http://empoweredyoga.com/ambrogi.html
Ambrogihealth@yahoo.com
Sarah shares with us her experiences as a runner in NYC including many races and places to train along with her favorite places to eat. I chime in with my favorite restaurants and my experience running the Staten Island Half Marathon. We also talk with Serena Marie RD about the food of the week.
Here are Sarah’s recommendations on running and eating in the NYC
Places to Run in NYC:
Central Park: My favorite place to run in Central Park is the Reservoir. It is a 1.5 mile loop so it is easy to keep track of your distance; there are also three other long distance routes to choose from in the park--6.1 miles, 5.2 miles, and 1.7 miles
Riverside Park along West Side Highway: My favorite place to run because you have incredible views of the Hudson River as well as other NYC landmarks such as the Freedom Tower and Statue of Liberty; the running path stretches from the George Washington Bridge to Battery Park. There are several amenities along the way such as bathrooms and water fountains.
Prospect Park: For those who don't live in Manhattan or want to explore another borough, Prospect Park is a wonderful place to run in Brooklyn.
Brooklyn Bridge Run: Running across the Brooklyn Bridge (1.1 miles) affords beautiful views of the NYC skyline if you start in Brooklyn and run to Manhattan. If you decide to start in Manhattan and run across the bridge to Brooklyn, you can stop at Grimaldi's Pizzeria for a slice of pizza or the Brooklyn Ice Cream Factory for a scoop of delicious ice cream. Watch out for the cyclists on the bridge!
Races Discussed on the Show:
TCS New York City Marathon: http://www.tcsnycmarathon.org/
The marathon will be on November 2, 2014.
Philadelphia Marathon: http://philadelphiamarathon.com/
NYC Half Marathon: http://www.nyrr.org/races-and-events/2014/nyc-half
5th Avenue Mile: http://www.nyrr.org/races-and-events/2014/nyrr-fifth-avenue-mile
Staten Island Half Marathon: http://www.nyrr.org/races-and-events/2014/staten-island-half
NYC Runs: sponsor several runs in the New York Metropolitan Area (including Roosevelt Island) http://nycruns.com/
NYC Restaurants:
Pure Food and Wine: all raw and vegan; http://oneluckyduck.com/pages/pure-food-and-wine
Peacefood Cafe: vegan; http://www.peacefoodcafe.com/
Grammercy Tavern: http://www.gramercytavern.com/
ABC Kitchen: http://www.abchome.com/eat/abc-kitchen/
Sushi Nakazawa: http://www.sushinakazawa.com/
Restaurants I recommend:
Blue Ribbon Sushi http://www.blueribbonrestaurants.com/rests_sushi_man_main.htm
Kefi (Greek) http://kefirestaurant.com
Pure Thai Chop House http://www.purethaishophouse.com
Patsy’s http://www.patsyspizzeria.us
Pick a Bagel http://pickabagel3rdave.com/food-delivery-TW/pick-a-bagel-3rd-ave-new-york-city.3297.r?QueryStringValue=6LV3pEuqQxAV/xLavJstYQ==
Poke Sushi http://pokesushinyc.com
(Looks like Topaz Thai is no longer open in NYC.)
Fun Things To Do in NYC from Sarah:
Chelsea Market: Grab some food at one of the many restaurants located inside Chelsea Market (Beyond Sushi and One Lucky Duck are personal favorites) and take your food to The High Line for a picnic. The High Line is a public park built on a rail line elevated above the streets. http://www.chelseamarket.com/; http://www.thehighline.org/
Brooklyn Bridge Walk: I personally like to start in Brooklyn and walk to Manhattan--beautiful views of the NYC skyline. South Street Seaport is nearby when you finish the walk and can be a nice place to grab lunch or a boat ride. If you start in Manhattan and walk to Brooklyn, make sure to check out the Brooklyn Bridge Park when you come off the bridge (http://www.brooklynbridgepark.org/)
Cloisters: Such an idyllic spot in Manhattan (http://www.metmuseum.org/visit/visit-the-cloisters). Located in Fort Tryon Park in northern Manhattan, the Cloisters offers magnificent gardens, works of art, and concerts.
9/11 Memorial: Beautiful and moving. Also, make sure to check out the newly opened museum (http://www.911memorial.org/museum).
Kari’s Must Have Book for Sightseeing with Kids in NYC:
City Walks with Kids: New York: 50 Adventures on Foot
Get in Touch with Sarah
https://www.facebook.com/sarah.boschung?fref=ts
Rebecca Farrell, mom and small business owner, shares what makes her motivated to run 5k races. We discuss the challenges of owning your business while taking care of your family and yourself. Also discussed is the love of all things Disney.
In this episode, we discuss:
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Challenges of being a mom and business owner, along with moving from a walking city to a driving city
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What happens when you are put on modified bed rest and how that affects your body for after baby
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What motivated Rebecca to train and run her first 5K
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Rebecca’s best feeling while running
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What is motivating to get the training in for the next 5K
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What Kari has to say about people watching you while you’re exercising
Races Discussed:
http://www.rundisney.com - Run Disney
http://www.ruggedmaniac.com - Rugged Maniac
http://atlantatrackclub.org/events/view/2014-atlanta-marathon-and-thanksgiving-day-5k Atlanta Half Marathon
http://jeffgalloway131.com - Jeff Galloway Half Marathon
Stores/Businesses Discussed:
http://www.phidippides.com Phidippides
http://www.dvcrequest.com Dave’s Vacation Club Services
Get in Touch with Rebecca:
Website: www.rebeccamfarrell.com
Facebook: https://www.facebook.com/RMFarrellInc
Twitter: https://www.twitter.com/rmfarrellinc
This episode brought tears to my eyes. Get ready to hear how a running program for girls who are in 3rd through 5th grade changes their lives and teaches them key lessons for life through conversations, games and running. Kim Chitty, executive director of Girls on the Run Delaware, and Liz Baldwin, marketing director of Girls on the Run DE, share what the program is all about and how it's not only impacting girls’ lives, but their families and communities too.
Topics discussed are:
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What is mission of Girls on the Run (GOTR)
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What is included in this 75 minute program that takes place twice a week after school for 10 -12 weeks
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The importance of setting a goal for yourself and how chipping away at it week after week makes it happen
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The FUN race day experience
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How it began with Molly Barker in Charlotte, NC in 1996
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How Nationally Ranked Runner Haley Pierce got her start in running
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How Kim and Liz balance their roles at GOTR with family and their own wellness and running
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What Kim does not want written in her obituary
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How and Why to learn how to say No (hint, not Nancy Reagan type of No)
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The impact one person can make
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Pricing and Registration for GOTR
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How to donate through the charitymiles.org app to support GOTR
Links:
Website: www.girlsontherunde.org
Facebook: Girls on the Run Delaware
Twitter: @GirlsontheRunDE
Three opinions of the Delaware Marathon Festival and comparing the race to the Caesar Rodney Half, Nike Women’s Half in DC, Rock 'n' Roll Philly, and Rehoboth Beach Seashore Half Marathon.
Races discussed in addition to the Delaware Marathon Festival half marathon:
Caesar Rodney Half Marathon, Wilmington, DE
Nike Women’s Half in DC
Rock n Roll Philly
Rehoboth Beach Seashore Half Marathon
Angie and Trevor Spencer: Running Can Change your life - Angie and Trevor discuss how and why Angie decided why to run a marathon in between pregnancies and how it changed her life. She had it in her head that she had to run a marathon, so she did. Through this journey, Angie inspired to Trevor to run marathons, which has helped them grow their business while inspiring others.
Why Angie started running long distances
What injury Angie had to overcome to run her second marathon and what she learned from it
How Trevor didn’t really like to run and how he became a marathoner
Angie’s new found way of eating and how it impacted her energy
Books that have inspired Angie
How crossing a finish line can be transformative
Trevor’s new running inspiration
The story of Marathon Training Academy’s tag line
Books Discussed
Fitness Confidential by Vinnie Tortorich with Dean Lorey
Why We Get Fat and What to Do About it by Gary Taubes
Ryan Callahan, from Philadelphia Runner, discusses the latest and greatest in running shoes and gear, why its key to get properly fitted for running shoes, and products that help you recover. He also shares tips how to transition in to running and the different types of running clubs you can join.
Sprinter who went from UC Boulder to Philadelphia
How he started long distance running (it took a bit of time)
How running clubs are social clubs
DC Shake Shack has a running club, Fishtown Beer Runners, Young Involved Philadelphia and Philadelphia Runner have running clubs
Why go to a speciality store to get running shoes
Trends in running shoes
What is important when selecting apparel
Why to think about purchasing a GPS system
Why its so important to have measurable goals and the tools that you can use to measure your goals
Products that help you with recovery
Must have products for the summer
Running stores are amazing places to not just get fitted properly for shoes, but to also connect with fellow runners. I frequent my local running store, and if they don’t have something in stock, then I go to Amazon. I want what is best for you and getting fitted properly is key. If you are unable to stop in at your local running specialty shop for shoes or products, then I recommend you go online. The products listed below are links to Amazon and do provide a commission to me. This commission helps keep the show running.
Here are links to products Ryan discussed:
Garmin Forerunner 910XT Sport Watch
j/fit Super High Density Foam Rollers
The Stick Massage Stick
Vitalsox Compression Socks
Nathan Hydration Belt
Nathan Handheld Water Bottle Carrier
Headsweats Sports Hat
La Roche-Posay Facial Sunscreen
Nathan Training Journal
Check out:
Runkeeper
Nike Fuel
Philadelphia Runner
Three opinions of the Nike Women’s Half Marathon in DC April 27, 2014 and comparing the race to Disney Princess Half, Disney Wine and Dine Half, Rock n Roll DC Half, Caesar Rodney Half, and Delaware Half. We also introduce the food of this week: tomatoes. Listen in to learn about some new recipies.
Races discussed in addition to the Nike Women’s Half Marathon:
- Caesar Rodney Half Marathon, Wilmington, DE
- Delaware Half Marathon, Wilmington, DE
- Disney Princess Half Marathon, Orlando, FL
- Disney Wine and Dine Half Marathon, Orlando, FL
- Rock ’n Roll DC Half Marathon
- Cherry Blossom 10 Miler - Washington, DC
Elsie is a Mom, Yoga Instructor, Podcaster, and is Libsyn’s podcaster happiness expert. She shares with us many ways to slip in activity when you can’t run and how to nurture yourself through tea, essential oils, sleep and yoga. Elsie shares the essential hip opening yoga poses for runners in addition to the importance of back bends.
Going from Actress in Hollywood to Mom in Pittsburgh
How to slip in activity as she is currently not running
How she balances teaching yoga with her family life
What to do when you want to reach for caffeine
Listening to your thoughts and what they’re telling you
What is the worst thing you can do with your life
Her favorite essential oils and what they do for her confidence
Summer ice tea with Dandelion and Chamomille is a favorite right now
Favorite yoga poses for runners which are lounges, Pigeon, Half Frog Pose, Pigeon #2, Hero poses (one of my favorites) and back bends
Links for yoga poses Elsie recommended:
https://www.youtube.com/watch?v=BSVoNqSuvyQ&list=UUSGwcLCOVFxy-X3w98cQ-RQ
https://www.youtube.com/watch?v=4C21NbWGNjY&list=UUSGwcLCOVFxy-X3w98cQ-RQ
http://elsiesyogakula.com/wp-content/uploads/2007/02/ardha-bhekasana.jpg
Twitter: yogeek
http://instagram.com/yogeek
shepodcasts.com
http://thefeed.libsyn.com/podcast
Johnny Gillespie, a certified strength and conditioning coach, yoga teacher and meditation teacher shares with us how being present and mindful with our everyday movement impacts our running. We discuss how runners can use yoga to help them avoid injuries.
Show Notes:
What is a Strength and Conditioning Coach
When do we start moving in a way that is not helpful for our bodies
Ideal running form
What to turn to when times get tough
Where to run and eat in the Philadlephia and Wilmington, DE area
Words to live by
Links to People, Businesses discussed:
www.davidnichtern.com
www.genossteaks.com
www.massamotosushi.com
Links:
www.empowerdyoga.com
www.balancedathlete.com
www.plexusfitness.com
Serena Marie, a registered dietician and nutritionist, shares with us what a fat adapted diet is, how to figure out how many carbs your body needs, and how to fuel as a fat-adapted runner on a long run. If you've ever wondered about the ideal food for training as a runner, or what to eat in general, this is the podcast for you. Is a high carbohydrate diet a good idea for runners? What is a fat-adapted diet all about? Serena has a lot of gold nuggets and her enthusiasm for a fat-fueled diet does not disappoint.
Discussed this episode:
Her Running History
Why 5K training is more challenging than running Half Marathons
What the difference is between a Dietician and Nutritionist
What is fat-adapted running vs high cb running
Fat adapted is less inflammatory on the body
What can contribute to a “bad” run
When to add carbs in if you are a fat-adapted runner
Why high carb diet is not a great idea
Women’s cortisol how it affects different parts of our body and why having some carbs can be good
Why individualizing your eating plan is so key and more complex for a woman vs. a man
When we increase carbs does it mean we are no longer fat-adapted and how to do it
How to coordinate carb intake in relation to the days you train and when during the day
Each body is different and how to add in carbs
Fuel sources for long runs for fat-adapted runners
When to take fat sources during a long run and when to take in sugar
What Serena takes is honey and Energy Bits (receive 25% off when you type in RDFuel at check out at energybits.com) together to decrease inflammation for the later miles
Kari’s plan to add in carbs
Recipe for rice balls
Kari’s plan (make a link to the plan that Serena made for me) that Serena gave
Remember this advice is not to be taken instead of seeing your doctor
Serena's Diet Recommendations PDF
Website: www.SerenaMarieRD.com
Facebook: facebook.com/serenamarierd
twitter: @SerenaMarieRD
Instagram: Instagram.com/SerenaMarieRD
Lane Olives is a wife and mother of two who is balancing being a business owner, an employee, and who is currently training for her fourth marathon. During our chat, Lane discusses how running helps her connect with friends and her family, how it became inspiration for her to start her own business, and a special trick she does for avoiding blisters while she trains for a marathon.
Races Discussed
Atlanta Half Marathon
Jacksonville Marine Corp Half Marathon
Seaside, FL
Atlanta Marathon
Kiawah, South Carolina Marathon
Website: www.race-kred.com
Facebook : www.facebook.com/RaceKred
Twitter: @EarnRaceKred
Stephen (Steve) Brown is a husband, father, Team in Training coach, and someone with chronic leukemia who is sharing his passion for multi-sports one person at a time. He shares with us information about how to start running and where to invest your money in the sport, how to transition from a marathoner to a triathlete, how having chronic leukemia has changed his life, and how it's impacted others. There is a ton of inspiration in this podcast about how listening to your body is the best thing you can do.
Races Events and Organizations Discussed in the Podcast
Team in Training
Philadelphia Marathon
New York City Marathon
Iron Distance Triathalon - Challenge Atlantic City - Challenge USA
Sept 20 Cambridge MD Ironman
Facebook: https://www.facebook.com/remissionman
Twitter: @stephensbrown
Website: Remission Man
Peter Shankman is quite a character. He shares with us how he became a runner (one of his reasons is especially interesting to women) and how he balances training for an Ironman with his family and career. We discuss how Peter became a runner, how to fit in the training for an Iron Man, the mantra he says to keep on training for an event, why he listen to podcasts, and much more.
Other topics discussed:
His run in with the NYC police in Central Park
Why he enjoys meeting new people
How he fuels for races
How he is connecting business people all around the country and Canada
The 13 marathons he has run
How he trained for his best marathon
What activities help him feel “normal” since he has the trait of ADHD
Favorite Travel Memory
Upcoming Races
Words to live by
Running Recommendations for NYC (hint Central Park and West Side Highway)
Running Resume Includes:
Chicago http://www.chicagomarathon.com
NYC http://www.tcsnycmarathon.org
Philly http://philadelphiamarathon.com
Houston http://www.chevronhoustonmarathon.com
Stockholm http://www.stockholmmarathon.se/start/index.cfm?Lan_ID=3
Disney http://www.rundisney.com/disneyworld-marathon/
LA http://www.lamarathon.com
Ironman Resume:
Cozumel
Training for 2014 Louisville Iron Man in August
Peter's Links
www.shankman.com
www.shankminds.com
http://themistakepodcast.com
Facebook: facebook.com/petershankman
Twitter: @petershankman
Susan Nowell, a physical therapist of 10 years, joins us in this podcast as we discuss the most common running injuries, how to prevent them, and how to cross-train. One of the biggest challenges to making running a lifestyle is in dealing with injuries. It has been said up to 80% of runners will sustain some type of injury every year. We also learn about stage races and what goes in to the training to be ready for a stage race.
Other topics discussed:
What are the most common running injuries
How to prevent injuries
What is a stage race
Key to cross training
A great way to tie your shoes
Read Susan Nowell's top 3 running injuries and how to avoid them.
Upcoming Race - The Half-Ironman in Tahoe
Her Site - www.thebeyonder.com
Vinnie Tortorich is a best selling author, hit podcast host, and trainer to the stars. I asked him to interview me on my introduction podcast because he inspired me to do a lot of things, which is discussed through out the show. We take a lot of twists and turns during the interview and share a lot of laughs through describing what The Running Lifestyle Show is all about.
Vinnie’s book Fitness Confidential
People Vinnie and Kari discussed:
Marathon Training Academy
Chris Costman Anna Vocino
Timothy Noakes
Dr. De Agostino
Serena Scott Thomas
Jessica Gotleib
Dean Lorey
Peter Segal
Stephan Brown
Shannon Greifer
Tim Olson
Joann Baxas
Chris McCormack
Rich Roll
Mark Sisson
Howie Mandall
Dr. Sarah Gottfried
Races discussed:
Boston
LA Marathon
Ohi Marathon
Vinnie’s links:
Facebook: www.facebook.com/angriesttrainer
Twitter: @VinnieTortorich
Website: vinnietortorich.com