Podcasts about generally build

Why do so many of us wait until a new calendar year to start setting our goals? For today's guest, the author Gretchen Rubin, "there really is no magic to January 1st" -- and the best time to start a healthy habit is just, well, now. Rubin is a podcaster and the author of several New York Times bestsellers, including "Better Than Before: What I Learned About Making and Breaking Habits -- to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life." In this episode, she shares eye-opening frameworks on the different ways to make and achieve goals, gives tips on how to create habits that actually improve our lives and discusses why chasing happiness isn't always fun -- and why it doesn't always make us feel happy.

Why do so many of us wait until a new calendar year to start setting our goals? For today's guest, Gretchen Rubin, “there really is no magic to January 1st”-- and the best time to start a healthy habit is just, well, “now.” Gretchen is a podcaster and the author of several New York Times bestsellers, including “Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life.” In this episode, she shares eye-opening frameworks on the different ways to make and achieve goals, gives tips on how to create habits that actually improve our lives and discusses why chasing happiness isn't always fun – and why it doesn't always make us feel happy. For the full text transcript, visit go.ted.com/BHTranscripts

Today, I have a solo episode for you! I am talking about community, specifically why it is important for women to be in a community with one another.  My Facebook group has grown to over 10,000 members and on any given day you can see the magic that happens when women support one another. When you are surrounded by other women in similar situations it opens up space to share our experiences, struggles and wins. Ultimately, when women join together in a community we begin to own our collective power. In this episode I talk about:  The impact women in community have on men The work of victims is to get to a place of feeling strong enough and empowered enough to be able to walk away Our true power lies in our connection to other women Resources & Links:Links and information may also be found at: https://kateanthony.com/podcast/solo-episode-the-power-of-community-grit-and-grace Get on the list to be notified about Grit & Grace! Why Women Need a Tribe, by Tanja Taljaard and Azriel Re'Shel Mothering Heights with Leonora Pitts Better Than Before: What I Learned About Making and Breaking Habits - to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life, with Gretchen Rubin THE M3ND PROJECT The M3ND Project's mission is to bring clarity and validation to victims and survivors and to provide tools and resources for those who are responding to abuse. Annette Oltmans founded The M3ND Project coming out of her own experience as a survivor of emotional abuse and double abuse and after years of researching academic materials and personally interviewing hundreds of abuse survivors, therapists, and faith leaders. M3ND does this by providing various educational resources and training courses. The M3ND Project has three courses available: One for Victims and Survivors, One for Responders and Advocates, and The 3rd for Therapists seeking CEUs. The M3ND Project's  Comprehensive Training Curriculum provides deep instruction on psychological abuse, double abuse, complex trauma, how to identify your own trauma and whether you are being abused, and the best protocols for responding to victims and those who cause harm. For course details and to register visit: https://kateanthony.com/mend JOIN THE SHOULD I STAY OR SHOULD I GO FACEBOOK GROUP

Have you ever considered that risk-taking is a muscle that needs to be regularly exercised? In this conversation with a productivity nerd, coach in Seth Godin's Akimbo community, and an entrepreneur at GoGoDone, Heather Chavin we talk about creating conditions to ship your work. We talk about how so many of us are obligers responding to the external rather than internal stimuli and why we need a powerful community to overcome that. We agree that it is important to mourn projects we say ‘no' to but still, it is the only way to do what matters as trying harder doesn't quite work. We also discuss the importance of listening to our bodies and our brains as they are pretty clear about what is good for us at a given moment.LINKSGoGoDone websiteGoGoPublish website“Willpower Doesn't Work: Discover the Hidden Keys to Success” by Benjamin Hardy“Permission marketing” by Seth Godin“The Four Tendencies: The Indispensable Personality Profiles That Reveal How to Make Your Life Better (and Other People's Lives Better, Too)” by Gretchen Rubin“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 Happiness Project: Or, Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun” by Gretchen Rubin“Steal like an artist” by Austin Kleon“Essentialism: The Disciplined Pursuit of Less” by  Greg McKeown

In this ultra-exclusive episode, I take you behind the scenes on how I personally build most of my EDH decks! Using the example of my recent Anje Falkenrath Reanimator deck, I walk listeners through the various chaotic steps that are required for me to take a deck idea and turn it into a pile of exactly 100 sleeved cards. Lots of references to my jank decks in this one, so you won't want to miss it. You can find me on Twitter at @MTGInQuarantine. The entire back catalog of the podcast is available on Google, Apple, Spotify, and many other podcast outlets.

In this episode, I continue my conversation with Dr. Mary Rensel, neuroimmunologist, and Ali Hively, life coach with an MA in education. These two brilliant woman have joined forces and founded Brain Ops Group, where they teach busy, stressed professionals brain resiliency tools to improve productivity and focus.  In Part II, we focus on work-life wellness, what this means to Mary and Ali, and what they recommend for achieving greater mental wellness when living a busy, fast-paced life.Mary's recommended book: Between Grit and Grace: The Art of Being Feminine and Formidable, by Dr. Sasha K. Shillcutt, MD.Ali's recommended books: 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.You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life, by Jen Sincero.Brain Ops Group: https://www.brainopsgroup.comLearn more about Dr. Laura on her website: https://drlaura.liveFor more resources, below are Dr. Laura's organizations.  Work EvOHlutionSynthesis PsychologyCalgary Career CounsellingCanada Career CounsellingDr. Laura is a partner of Humance | Culture and Performance.

This is a “tough love” episode. Many of us are feeling overwhelmed, anxious, distracted and too busy. I think a lot of that can be alleviated by decreasing your smartphone usage and fighting against social media and digital addictions. It’s time to take back our lives. It’s time to take control of our schedules. In this episode, I lead you through several steps to cut back on digital distraction, partly inspired by Cal Newport’s new book, “Digital Minimalism.” Let me take you back in time when baby boomers, Gen Xers and the Oregon Trail Generation can remember a time in our adult lives when smartphones and social media didn’t exist—and cellphones were just for calling people. As a kid in the 1980s, I would often whine, “I’m bored.” And I just had to figure out what to do about that boredom. Now, no one is ever allowed to be bored. Instead, we reach for our smartphones. Boredom is highly underrated. Over the Memorial Day weekend, I bought Cal Newport’s new book, “Digital Minimalism.” And I read it in 24 hours. Newport argues that you have to figure HOW you’re going to spend your leisure time BEFORE you cut back on your digital life. If you just force yourself to put down the phone or not use social media at set times—without a plan—you’ll be anxious and fidgety, not knowing what to do with yourself. I want to focus my leisure time on health, fitness and nutrition. I’m making a plan to walk 10,000 steps several days a week and dusting off my bike to go for fun rides again. I culled my social media feeds, unfollowing most people on Instagram—only keeping a few real-life friends—and cutting my Twitter followings in half. I also dropped out of 27 Facebook groups! Who knew I was in so many?! I’m focusing on two that are particularly interesting, educational and inspiring, with a true community feel. Cal Newport also talks about the importance of solitude. He says there’s this myth that solitude means being physically alone, but what it really means is freeing up your mind. We all need this. You may have to actually schedule solitude and downtime until it becomes more of a habit again. Your tough love, digital intervention marching orders: Start tracking your time. Decide how you want to spend your leisure or down time. Learn more about habit formation. Start decluttering your digital world. Biz Bite: Assigning ringtones to important people. Resources: The Oregon Trail Generation Cal Newport’s book “Digital Minimalism: Choosing a Focused Life in a Noisy World” Episode 5 of Deliberate Freelancer: Track Your Time for Better Efficiency Episode 10 of Deliberate Freelancer, which talks about Cal Newport’s book “Deep Work”: Think Like a Marketer to Grow Your Business, with Megy Karydes Episode 2 of Deliberate Freelancer about cutting out tasks and outsourcing: Discover Your Unique Brilliance Episode 3 of Deliberate Freelancer: Host a Solo Business Retreat The Freelance Content Marketing Writer Facebook group She Podcasts Facebook group James Clear’s book “Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones” Gretchen Rubin’s book “Better than Before: What I Learned about Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life”

First Draft Episode #246: Edan Lepucki Edan Lepucki, New York Times bestselling author of California and Woman No. 17. Edan’s latest project is Mothers Before, a collection of essays and photographs based on the popular Instagram Mothers Before, which Edan created. She is also the co-host, with fellow writer Amelia Morris, of the podcast Mom Rage. Links and Topics Mentioned In This Episode Dan Chaon, author of Ill Will, Await Your Reply, and You Remind Me of Me, was an influential teacher in Edan’s young writing life A breakthrough moment for Edan was drafting a story that mimicked the structure used by Cary Holladay in “Merry-Go-Sorry,” a short story published in Alaska Quarterly Review (read an excerpt of the story, based on the West Memphis 3, here). Cary is also the author of Brides in the Sky: Stories and a Novella and The Quick-Change Artist: Stories. Edan worked at Book Soup, a local bookstore in Los Angeles, Calif. For 45 years, until her recent retirement, Connie Brothers shaped the Iowa Writer’s Workshop, including by calling every accepted writer personally to welcome them to the program. As a graduate of the Iowa Writers Workshop, Edan is in a position to correct the depiction of the esteemed writing program in HBO’s Girls Frank Conroy, director of the Iowa Writers’ Workshop, died halfway through Edan’s time at the program. He was replaced by Lan Samantha Chang, who has been credited with a shift in the program’s makeup and away from a once-toxic environment. Raymond Carver, author of What We Talk About When We Talk About Love, Cathedral, and Will You Please Be Quiet, Please? George Saunders, author of Lincoln in the Bardo: A Novel, and Tenth of December: Stories Lorrie Moore, author of Birds of America: Stories and Self-Help and Who Will Run the Frog Hospital? Mary Gaitskill, This Is Pleasure: A Story, Bad Behavior: Stories, and Because They Wanted To Edan founded Writing Workshop L.A. after coming home from Iowa Leslie Parry, author of Church of Marvels, was a classmate of Edan’s at Iowa and one of the earliest authors to help teach at Writing Workshop L.A. Chris Daley was another early writing instructor who now serves as director of Writing Workshop L.A. The UCross Residency program in Wyoming The Handmaid’s Tale by Margaret Atwood Edan’s appearance on The Colbert Report The New York Times profile about Edan’s debut experience with California, written by Brooks Barnes Appearing on Fresh Air with Terry Gross is one of Edan’s life goals Aimee Bender, author of Willful Creatures, The Particular Sadness of Lemon Cake, and The Girl in the Flammable Skirt: Stories Edan’s agent, Erin Hosier “Our Mothers as We Never Saw Them,” a piece Edan wrote for the New York Times that went viral Writers who contributed to Mothers Before include: Brit Bennett (author of The Mothers: A Novel); Jennine Capó Crucet (author of Make Your Home Among Strangers and My Time Among the Whites: Notes From an Unfinished Education); Jennifer Egan (author of A Visit From the Goon Squad and Manhattan Beach: A Novel); Angela Garbes (author of Like a Mother: A Feminist Journey Through The Science and Culture of Pregnancy); Annabeth Gish; Alison Roman (author of Nothing Fancy: Unfancy Food For Having People Over); Lisa See (author of The Island of Sea Women: A Novel and Snow Flower and the Secret Fan); Danzy Senna (author of Caucasia: A Novel, and New People); Dana Spiotta (author of Eat the Document: A Novel and Stone Arabia: A Novel); and Jia Tolentino (author of Trick Mirror: Reflections on Self-Delusion). Annie Dillard, author of The Writing Life, as well as Pilgrim at Tinker Creek and An American Childhood Gretchen Rubin, author of The Happiness Project: Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun and Better than Before: What I Learned About Making and Breaking Habits—To Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier LIfe I want to hear from you! Have a question about writing or creativity for Sarah Enni or her guests to answer? To leave a voicemail, call (818) 533-1998. Subscribe To First Draft with Sarah Enni Every Tuesday, I speak to storytellers like Veronica Roth, author of Divergent; Linda Holmes, author and host of NPR’s Pop Culture Happy Hour podcast; Jonny Sun, internet superstar, illustrator of Lin-Manuel Miranda’s Gmorning, Gnight! and author and illustrator of Everyone’s an Aliebn When Ur a Aliebn Too;  Michael Dante  DiMartino, co-creator of Avatar: The Last Airbender; John August, screenwriter of Big Fish, Charlie’s Angels, and Charlie and the Chocolate Factory; or Rhett Miller, musician and frontman for The Old 97s. Together, we take deep dives on their careers and creative works. Don’t miss an episode! Subscribe in Apple Podcasts, Spotify, Stitcher, or wherever you get your podcasts. It’s free!   Rate, Review, and Recommend How do you like the show? Please take a moment to rate and review First Draft with Sarah Enni in Apple Podcasts, Google Play, or wherever you listen to podcasts. Your honest and positive review helps others discover the show -- so thank you! Is there someone you think would love this podcast as much as you do? Please share this episode on Facebook, Twitter, Pinterest, or via carrier pigeon (maybe try a text or e-mail, come to think of it). Just click the Share button at the bottom of this post! Thanks again!

Do you do better if you give up junk food altogether? Or do you prefer to enjoy treats in moderation? Your answer to this will help you set yourself up for healthy habits that stick. LINKS: 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 Receive email updates from me! Email me at thescooponbalance@gmail.com Finding Your Balance is available on Amazon for $14.99 My blog: thescooponbalance.com Follow me on Facebook, Instagram, and Pinterest Note: I am currently on a social media hiatus until September 2020  

Description: Ever wonder what are our most recommended books? Look no further! This episode we talk about our favorite books and how they impacted us. We hope that you get some reading inspiration. What books had a great impact on your life? Disclosure: We are not therapists, we are only discussing our experiences in hopes that it will help others. Please seek help if you are feeling depressed, share your feelings with family, friends, a therapist, or call the National Suicide Hotline for immediate help: 1-800-273-8255. You don't have to suffer alone or in silence. Zig Ziglar said “F-E-A-R has two meanings: ‘Forget Everything and Run,’ or, ‘Face Everything and Rise.'" - We dare you to rise! Dare: Read one of the books from the resources listed below and take one actionable step to improve your life. Socials Facebook Page: https://www.facebook.com/thedare2rise Facebook Group: https://www.facebook.com/groups/thedare2rise/ Twitter: @thedare2rise Instagram: @thedare2rise email: thedare2rise@gmail.com Resources: The Happiness Project by Gretchin Rubin: https://smile.amazon.com/HarperAudio-The-Happiness-Project/dp/B0032COUXQ/ref=sr_1_1?crid=RZHKATYGM5KP&keywords=the+happiness+project&qid=1571145708&s=audible&sprefix=the+happiness%2Caudible%2C131&sr=1-1 The Four Agreements by: Don Miguel Ruiz: https://smile.amazon.com/Four-Agreements-Practical-Personal-Freedom/dp/1878424319/ref=sr_1_3?keywords=the+four+agreements+by+don+miguel+ruiz&qid=1572045665&sr=8-3 The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage by Mel Robbins: https://smile.amazon.com/Second-Rule-Transform-Confidence-Everyday/dp/B06W9M3QDJ/ref=sr_1_1?keywords=5+second+rule&qid=1571145685&sr=8-1 A New Earth: Awaken to Your Life's Purpose by: Eckhart Tolle: https://smile.amazon.com/New-Earth-Awakening-Purpose-Selection/dp/0452289963/ref=sr_1_1?crid=273T1X6ORYJRB&keywords=a+new+earth+by+eckhart+tolle&qid=1572092532&sprefix=a+new+%2Caps%2C153&sr=8-1 Imagine Heaven: Near-Death Experiences, God's Promises, and the Exhilarating Future That Awaits You by John Burke: https://smile.amazon.com/Imagine-Heaven-Near-Death-Experiences-Exhilarating/dp/080101526X/ref=sr_1_2?keywords=imagine+heaven&qid=1571145671&sr=8-2 The Universal Christ by: Richard Rohr: https://smile.amazon.com/Universal-Christ-Forgotten-Reality-Everything/dp/1524762091/ref=sr_1_1?crid=34K16JZ74379Z&keywords=the+universal+christ+by+richard+rohr&qid=1572094381&sprefix=the+universal+%2Caps%2C154&sr=8-1 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 Gretchin Rubin: https://smile.amazon.com/gp/product/0385348630/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

This is a “tough love” episode. Many of us are feeling overwhelmed, anxious, distracted and too busy. I think a lot of that can be alleviated by decreasing your smartphone usage and fighting against social media and digital addictions. It’s time to take back our lives. It’s time to take control of our schedules. In this episode, I lead you through several steps to cut back on digital distraction, partly inspired by Cal Newport’s new book,“Digital Minimalism.” DELIBERATE FREELANCER SHOW NOTES Let me take you back in time when baby boomers, Gen Xers and the Oregon Trail Generation can remember a time in our adult lives when smartphones and social media didn’t exist—and cellphones were just for calling people. As a kid in the 1980s, I would often whine, “I’m bored.” And I just had to figure out what to do about that boredom. Now, no one is ever allowed to be bored. Instead, we reach for our smartphones. Boredom is highly underrated. Over the Memorial Day weekend, I bought Cal Newport’s new book, “Digital Minimalism.” And I read it in 24 hours. Newport argues that you have to figure HOW you’re going to spend your leisure time BEFORE you cut back on your digital life. If you just force yourself to put down the phone or not use social media at set times—without a plan—you’ll be anxious and fidgety, not knowing what to do with yourself. I want to focus my leisure time on health, fitness and nutrition. I’m making a plan to walk 10,000 steps several days a week and dusting off my bike to go for fun rides again. I culled my social media feeds, unfollowing most people on Instagram—only keeping a few real-life friends—and cutting my Twitter followings in half. I also dropped out of 27 Facebook groups! Who knew I was in so many?! I’m focusing on two that are particularly interesting, educational and inspiring, with a true community feel. Cal Newport also talks about the importance of solitude. He says there’s this myth that solitude means being physically alone, but what it really means is freeing up your mind. We all need this. You may have to actually schedule solitude and downtime until it becomes more of a habit again. Your tough love, digital intervention marching orders: Start tracking your time. Decide how you want to spend your leisure or down time. Learn more about habit formation. Start decluttering your digital world. Biz Bite: Assigning ringtones to important people. Resources: The Oregon Trail Generation Cal Newport’s book “Digital Minimalism: Choosing a Focused Life in a Noisy World” Episode 5 of Deliberate Freelancer: Track Your Time for Better Efficiency Episode 10 of Deliberate Freelancer, which talks about Cal Newport’s book “Deep Work”: Think Like a Marketer to Grow Your Business, with Megy Karydes Episode 2 of Deliberate Freelancer about cutting out tasks and outsourcing: Discover Your Unique Brilliance Episode 3 of Deliberate Freelancer: Host a Solo Business Retreat The Freelance Content Marketing Writer Facebook group She Podcasts Facebook group James Clear’s book “Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones” Gretchen Rubin’s book “Better than Before: What I Learned about Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life”

Former musical theatre actress and Hackbright Academy graduate, Chloe Condon is now a Developer Evangelist at Sentry. Pre-Hackbright, she spent her nights and weekends performing in the Bay Area as a singer/actress and worked in tech by day. To support her theatre career, she started to learn to code on her own through online resources. Perhaps the only engineer you’ll meet who has been in “Hairspray”, “Xanadu”, and “Jerry Springer: the Opera”- she is passionate about bringing people with non-traditional backgrounds into the world of tech. If you’re trying to place her face, yes- she’s the young woman giving the awkward thumbs up in the “What It’s Like to be a Woman at a Tech Conference” article (which she also wrote). Chloe is also the organizer of TechLadyPicnic (a SF women in tech meet-up group), as well as the hostess/organizer of Sentry Scouts (a camp-themed monthly tech meet-up… yes there are patches for each meet-up). A quick Google search of her will provide you with getting started with Docker videos, observability articles, theatre reviews, tech blogs, and videos of her singing- enjoy! EXTRAS: Hackbright Academy (https://hackbrightacademy.com/) 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 (http://amzn.to/2DLeHPn) The Phoenix Project: A Novel about IT, DevOps, and Helping Your Business Win by Gene Kim (http://amzn.to/2HSFJqq) https://breakingintostartups.com/ (https://breakingintostartups.com/) Fear: Essential Wisdom for Getting Through the Storm by Thich Nhat Hanh (http://amzn.to/2ucgKMZ) CONTACT: https://twitter.com/ChloeCondon (https://twitter.com/ChloeCondon) https://www.linkedin.com/in/chloecondon/ (https://www.linkedin.com/in/chloecondon/) https://medium.com/@chloecondon (https://medium.com/@chloecondon) https://blog.sentry.io/2018/01/10/sentry-scouts-meetup (https://blog.sentry.io/2018/01/10/sentry-scouts-meetup) BONUS: Click on this link and Help support this podcast becuase I love puppies : ) https://www.patreon.com/advanceyourart (https://www.patreon.com/advanceyourart) This podcast is brought to you by Audible. I have used Audible for years, and I love audiobooks. Click on the link to get a 30-day free trial, complete with a credit for a free audiobook download Audible.com (http://www.audibletrial.com/Yuri) QUESTION(S) OF THE DAY: What was your favorite quote or lesson from this episode? Please let me know in the comments.

Gretchen Rubin is a New York Times best-selling author and podcaster who specialises on the subjects of habits and happiness. She joins me on this episode to talk about her new book The Four Tendencies:The Indispensable Personality Profiles That Reveal How to Make Your Life Better (and Other People's Lives Better, Too). In this episode we talk about the changes she made in her own life to be happier, what it's like being the poster girl for 'happiness', her podcast Happier with Gretchen Rubin, which has been downloaded more than 30 millions times and much more. To take The Four Tendencies quiz, click here >> THE FOUR TENDENCIES QUESTIONNAIRE. The Happiness Project: Or Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun. Happier at Home: Kiss More, Jump More, Abandon a Project, Read Samuel Johnson, and My Other Experiments in the Practice of Everyday Life. Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life. The Four Tendencies: The Indispensable Personality Profiles That Reveal How to Make Your Life Better (and Other People's Lives Better, Too). If you want to discuss anything from this episode with other listeners then why not join the NEW Facebook Group The Emma Guns Show: The Forum? See acast.com/privacy for privacy and opt-out information.

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.

How To Pitch Effectively To Influencers (Without Being A Pain) And Grow Your Business Fast — With Sarah Jones Today's guest is the founder of Introverted Alpha and she is here to talk about how she has grown her business to $317,000 annually. She has been featured in Forbes, Business Insider, The Huffington Post and lots more. She is clearly very good at implementing because she has used Ramit Sethi's 0 to launch a program to grow her business substantially over the last 3 years. I am delighted to welcome Sarah Jones from introvertedalpha.com In this episode we talk about how to approach influencers and create a compelling pitch that is more likely to get a "yes please". Sarah has used her pitching approach as one of her many tools to grow her business in a very short time frame! Her honesty and candour are disarming. So listen up ... Cause there's a lot of wisdom in her words! ;-) Share this Episode: Click to Tweet Links Mentioned: Click here to download the podcast shownotes IntrovertedAlpha.com How to successfully cold pitch top bloggers in your industry www.CallAshRoy.com www.Youtube.com/ProductiveInsights Related Episodes: 001. Neil Patel (Kissmetrics Founder) On How To Make Better Decisions Around Client Selection, Branding and Investing 044. Hiten Shah — Cofounder of Kissmetrics — How To Assess If The Software As A Service (SAAS) Business Model Is Right For You Books Mentioned: The Pumpkin Plan: A Simple Strategy to Grow a Remarkable Business in Any Field - by Mike Michalowicz Profit First A Simple System to Transform Your Business from a Cash-Eating Monster to a Money-Making Machine - by Mike Michalowicz 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 Key Points and Insights 1:42 - Ash talks about the outreach email Sarah sent and thought it was fantastic 4:01 - Sarah's recommendation on how to make an outreach email 8:07 - Being authentic and considerate to your audience 9:10 - Test and Learn approach 11:07 - Habit Formation 15:17 - Email Follow-ups 19:14 - Action Steps and Key Insights 21:30 - Biggest mistakes in pitching 28:02 - Tips on Pitching - How to Cold Pitch Top Bloggers  30:01 - Book Recommendation 31:32 - How to contact Sarah

How To Pitch Effectively To Influencers (Without Being A Pain) And Grow Your Business Fast — With Sarah Jones Today's guest is the founder of Introverted Alpha and she is here to talk about how she has grown her business to $317,000 annually. She has been featured in Forbes, Business Insider, The Huffington Post and lots more. She is clearly very good at implementing because she has used Ramit Sethi's 0 to launch a program to grow her business substantially over the last 3 years. I am delighted to welcome Sarah Jones from introvertedalpha.com In this episode we talk about how to approach influencers and create a compelling pitch that is more likely to get a "yes please". Sarah has used her pitching approach as one of her many tools to grow her business in a very short time frame! Her honesty and candour are disarming. So listen up ... Cause there's a lot of wisdom in her words! ;-) Share this Episode: Click to Tweet Links Mentioned: IntrovertedAlpha.com How to successfully cold pitch top bloggers in your industry www.CallAshRoy.com www.Youtube.com/ProductiveInsights Related Episodes: 001. Neil Patel (Kissmetrics Founder) On How To Make Better Decisions Around Client Selection, Branding and Investing 044. Hiten Shah — Cofounder of Kissmetrics — How To Assess If The Software As A Service (SAAS) Business Model Is Right For You Books Mentioned: The Pumpkin Plan: A Simple Strategy to Grow a Remarkable Business in Any Field Hardcover – by Mike Michalowicz Profit First: A Simple System to Transform Any Business from a Cash-Eating Monster to a Money-Making Machine. Hardcover – by Mike Michalowicz Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life Paperback – by Gretchen Rubin Key Points and Insights 1:42 - Ash talks about the outreach email Sarah sent and thought it was fantastic 4:01 - Sarah's recommendation on how to make an outreach email 8:07 - Being authentic and considerate to your audience 9:10 - Test and Learn approach 11:07 - Habit Formation 15:17 - Email Follow-ups 19:14 - Action Steps and Key Insights 21:30 - Biggest mistakes in pitching 28:02 - Tips on Pitching - How to Cold Pitch Top Bloggers  30:01 - Book Recommendation 31:32 - How to contact Sarah

Thank you for supporting The ADHD Podcast on Patreon! — https://patreon.com/theadhdpodcast It starts with a goal, an objective that you’d like to accomplish something over a specific period of time. It ends with the goal accomplished. Somewhere in between, you’re going to have to build the system that will help you get it all done. This week on the show, we’re sharing three big mistakes that can prevent you from meeting your goals, plus some terrific feedback in praise of the Bullet Journal, along with some great guidance on thinking in terms of long-term behavior rather than finish lines when targeting change in your life! Links & Notes Using Bullet Journal to Support Mental Health — Buzzfeed.com 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 Deep Work: Rules for Focused Success in a Distracted World by Cal Newport So Good They Can't Ignore You: Why Skills Trump Passion in the Quest for Work You Love by Cal Newport

Today is the last episode of Art Made Easy Season One! When I embarked on this podcast journey, my intentions was to test out the platform, see if anyone was interested in listening to what I had to say and to share my love of teaching art through others. I'm proud that the show has over 65K downloads and has been in the New & Noteworthy section as well as the What's Hot section in iTunes (K-12 education) since we began. That means that many of you tune in every week to listen. Thank you! To me there is no better way to begin summer, than to have a stack of books at the ready. Teachers need this time to recharge their creative batteries, take a break from the rigors of teaching and to explore new ideas and pursuits. Books can help take you there...to the place where anything is possible. Today's episode shares three of my favorite books: One to help you form new habits, another to take you on a creative journey and the final one to allow you to step into the life of an artist/entrepreneur. Season Two of Art Made Easy will start in late August. See you then!   IN THIS EPISODE YOU’LL LEARN: - What I’ll be doing this summer (including exciting plans for Deep Space Sparkle)! - Which book can be used as a guide to help you get past “sticking points” in the creative process - What inspired me in different phases of my life & how creativity is literally a “living, breathing thing” - How visiting museums, libraries and nature will open your mind up to new ideas - What is a “morning writing commitment”? - If you really need to be an artist to teach art to kids - Why you need to listen to your instincts and that little voice inside your head - Why you can do anything, whenever, when it comes to creativity - How really knowing yourself is needed before you change any of your habits - Why you need to understand what others are motivated by   LISTEN TO THE SHOW: SHOW NOTES: The Artist's Way by Julia Cameron (affiliate link) 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 (affiliate link) Vera: The Art and Life of an Icon by Susan Seid (affiliate link) Jess Lively, The Lively Show Gretchen Rubin’s Four Tendencies   & Quizzes  

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

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

The autoimmune paleo diet described in Eileen Laird’s new book reversed occult blood found on my stool test result and brought my Hs-CRP blood test for inflammation back into the normal range. I was already eating a paleo-type diet before I made the switch to AIP, and with hindsight I suspect that seeds, nuts and eggs were the main foods still causing me problems. I’m not alone, and process of eliminating common food allergens and then doing careful reintroductions is frequently helpful for the athletes that we work with. We’ve recommended Sarah Ballantyne’s book to hundreds of people. My mother in law owns two copies and lends them to strangers all the time. No doubt it’s a fantastic book, but sometimes I feel badly for burdening people with the task of reading it, especially if they’re not feeling good. You’ve probably noticed that most of the volume of any book comprises of the argument to support the prescription. What if you don’t care about the argument? Just tell me what to do. Eileen's new book: A Simple Guide to the Paleo Autoimmune Protocol does exactly that. You can read it in a couple of hours and know exactly what you should do next. Most people think of AIP as a diet but that’s not true, AIP is a lifestyle and the important lifestyle factors are described succinctly in Eileen’s book. Eileen Laird is an amazing women: deep tissue massage therapist, outdoors lover, author and podcast host. Eileen has been using autoimmune paleo diet (AIP) to successfully manage her once debilitating rheumatoid arthritis. Getting help. In this episode, Eileen is interviewed by the women who introduced me to AIP. Julia is my wife, and a food scientist, and I’ll be forever grateful to her for enabling me to execute the dietary rules so effortlessly, something she now teaches other people professionally. Are you struggling to make AIP work? Book a month of coaching with Julia. Julia doesn’t do food allergy testing or chronic food logging. Instead, she teaches via the phone or Skype and then follows up on a three-day food diary stored in Google Docs. Here’s the outline of this interview with Eileen Laird: 0:00:20 Eileen's book: A Simple Guide to the Paleo Autoimmune Protocol (AIP). 0:00:38 AIP was originally an elimination diet. 0:00:51 Nightshades and eggs were a problem for people with autoimmunity. 0:01:15 The second phase is reintroduction. 0:01:41 Seeds and spices. 0:01:58 People are started to appreciate the lifestyle component. 0:02:18 Sleep, stress, self-talk. 0:02:51 The goal is to live the best life possible with autoimmunity. 0:03:03 Who is AIP for? 0:03:39 Do you need a diagnosis? 0:04:17 Over 100 autoimmune diseases are classified. 0:04:33 Multiple sclerosis (MS), rheumatoid arthritis (RA), lupus. 0:04:41 Diabetes. 0:04:46 Skin diseases. 0:04:57 Eczema is an immune reaction. 0:05:05 Lichen planus. 0:05:52 Sometimes a diagnosis is hard to make. 0:07:06 If you've already tried paleo and there are lingering symptoms then AIP can help. 0:07:53 Eileen was healthy, active, fit. 0:08:35 Woke up one day with pain 0:08:51 Same problem on both sides is classic RA. 0:10:12 Eileen has been lucky in not needing medication. 0:10:36 Eileen reclaimed joy in her life within a few months. 0:11:08 Now back to working full time and hiking. 0:11:41 Eileen took things in steps. 0:11:58 Tried vegetarian and veganism. 0:12:18 Paleo is a good starting point for people intimidated by AIP. 0:13:07 Eileen waited 5 months on paleo before going full AIP. 0:13:47 Bland food is not sustainable! 0:14:06 Now there are lots of good resources. 0:14:39 Dairy, even the best dairy were a problem. 0:15:28 AIP can be complex, how can we make it simpler? 0:16:12 Book: Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life. 0:17:36 Planning is essential. 0:17:49 Out of sight, out of mind. 0:18:28 Household support is important. 0:19:01 Angie at Autoimmune Paleo. 0:20:08 AIP is not supposed to be forever but the reintroduction phase can be hard. 0:22:12 The reintroduction of eggs was important to Eileen. 0:23:33 Reintroduction requires patience. 0:23:44 Being the focus of a science experiment is incredibly empowering. 0:24:20 If you get it wrong, you've got to back to square one, another 30 days. 0:25:01 Symptoms are the guide. 0:25:47 Until you clear some of the inflammation, everything is noise. 0:26:40 Struggling emotionally is a consideration. 0:27:12 Eileen reintroduced at six weeks. 0:27:28 Some wait a year. 0:27:36 You should reintroduce! AIP is not necessarily healthier. 0:28:14 There's a risk of disordered eating. 0:28:51 Don't let your food become another stressor. 0:29:46 I don't have any emotional connection to food. 0:30:03 But I hate feeling like crap! 0:30:22 It's not orthorexic to want to feel good. 0:30:57 We've been doing modified AIP for nearly 3 years. 0:31:10 I go back to AIP after hard training or racing. 0:32:03 Qualify using the Bristol Stool chart! 0:32:31 People want meal plans but Julia hates to produce them. 0:32:58 Encouraging people to take ownership. 0:33:16 Book: The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body. 0:33:30 Why another AIP book? 0:33:38 Eileen enjoys making complex information accessible. 0:34:19 Phoenix Helix blog. 0:34:36 The book is a simple package and is for people thinking "just tell me what to do!" 0:36:12 Sometimes we feel bad about burdening people with the AIP Bible. 0:37:16 Eileen wrote the book with people with autoimmunity in mind. 0:37:35 But her family understood AIP in a way they hadn't previously after reading the book. 0:38:09 The book is unintimidating. 0:39:25 What about AIP as a healing diet (without autoimmunity). 0:39:53 Eileen thinks it's a great reset diet. 0:40:10 Reintroductions are typically very successful. 0:40:15 We use a combination of AIP plus supplements to address the specific problems that we find on lab tests. 0:40:59 What are the other things apart from diet? 0:41:11 People frequently focus exclusively on diet. 0:41:43 The lifestyle factors are equally important. 0:42:00 AIP dieters are perfectionists. 0:42:26 Diet is a good place to start. 0:42:34 Sleep is likely to improve after you change your diet. 0:42:48 Worry about the things that you can change. 0:43:03 Meditation works wonders. 0:43:29 Even 5 minutes a day can make a difference 0:43:40 Yoga, being outdoors in nature. 0:43:54 Heart beat slows, tightness softens. 0:44:54 Circadian rhythm is very important. 0:45:07 Setting a bedtime and awakening time reduced RA inflammation. 0:45:28 People are harder on themselves than they need to be. 0:45:41 Ask yourself, would you talk to someone else like that? 0:47:11 Eileen's podcast. 0:47:26 Eileen felt like her joints were on fire, hence the Phoenix. 0:47:49 The podcast is in iTunes. 0:48:00 Recipe roundtable on Eileen's blog.

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. 2. Spray a pan with coconut oil over medium high heat 3. Cook for about a minute per side. They shouldn't fall apart when flipped. 4. 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 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

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

04:27 - The Skyscraper Technique BuzzSumo 11:05 - Impressive Examples of Teaching Activities; Increasing the Trust-O-Meter, and Opt-in Techniques Giving A Talk (In person = best) Podcast Guesting Talking at Local Meetups Webinars 30:28 - Introverts and Freelancing and Nurturing Your Clients 35:47 - When You’re Intimidated by Speaking Jonathan Stark: Public Speaking Tips For Consultants 40:12 - Is there a way to skip content marketing? What is considered content marketing? 49:30 - First Steps to Content Marketing Picks Todo.txt (Philip) The Everyday Messenger by Peak Design (Jonathan) Jonathan Stark: Public Speaking Tips For Consultants (Jonathan) 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 (Reuven)  

04:27 - The Skyscraper Technique BuzzSumo 11:05 - Impressive Examples of Teaching Activities; Increasing the Trust-O-Meter, and Opt-in Techniques Giving A Talk (In person = best) Podcast Guesting Talking at Local Meetups Webinars 30:28 - Introverts and Freelancing and Nurturing Your Clients 35:47 - When You’re Intimidated by Speaking Jonathan Stark: Public Speaking Tips For Consultants 40:12 - Is there a way to skip content marketing? What is considered content marketing? 49:30 - First Steps to Content Marketing Picks Todo.txt (Philip) The Everyday Messenger by Peak Design (Jonathan) Jonathan Stark: Public Speaking Tips For Consultants (Jonathan) 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 (Reuven)  

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

In this episode, I walk you through setting heart centered goals using my own "Ten in Three" method. In short, you check in with your heart, listening for what you want to do over the next few years, and then you narrow down what you hear to ten things you want to do over the next three years. If you're feeling like you want to tackle some new things in the coming year, I encourage you to try this Heart Centered Goals method. The benefit of this method is that you aren't going to be tackling an enormous list of "resolutions," instead you'll be focused on working towards just three big things. It feels more like a choice, and less like a compromise. And, for that reason, I think you'll find that your heart centered goals stick in a way that resolutions never do. About 18 months ago, I was looking to make a lot of changes in my life. I had just signed up for a program to become certified as a life coach, and there was something about that decision that made me feel like it was time to "put my house in order."  I came up with this methodology, and it worked. Not to glorify the art of busy (far from it!),  in the last two years I've gotten married, gotten certified as a life coach, led 3 in person retreats and set up and led a 10 speaker online retreat, started a podcast, launched a business, worked full time, and had time for my five year old son and husband. The thing at the heart of this is what I call the "Ten in Three." It's the ten things you want to do over the next three years. It works because it's simple. It works because you start with your heart. In this episode, I talk about: - A different way to set goals, using a heart centered approach - why the original "SMART" method for goal setting doesn't work for everyone - how different people have different temperaments - that depending on your personality, you may do better holding yourself accountable (and totally resist having the traditional "accountability buddy") - my own way of setting and reaching goals - why you should write your goals down - why flexibility is important with goals - how to set a narrow, defined list of goals over the next three years - why fewer goals are better, even when (especially when) you want to accomplish a lot over a year Resources: Ten in Three Worksheet that accompanies this episode Gretchen Rubin's Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life on Amazon Gretchen Rubin on Lewis Howes' School of Greatness SMART methodology for setting goals Kathleen Davies, Episode 1 of Jump Start Your Joy Debbie Ford's The Dark Side of the Light Chasers on Amazon "Relaxing" music track by Bensound used during visualization exercise   The post Episode 16: Setting Heart Centered Goals appeared first on Jump Start Your Joy.