Podcast appearances and mentions of kari gormley

This week's a little bit different - today you're going to be hearing an interview I had with my friend Kari Gormley - now I say interview with a bit of hesitation because our conversation absolutely did not start out that way.Kari is a Certified Applied Positive Psychology Practitioner, Coach, and Trainer as well as a fellow podcaster - her show is The Flourishing Experiment.but so, I was having a zoom call with Kari and we were just chatting to catch up on a few things and I had mentioned that I had just passed the one year mark on my podcast. She started asking some questions and then went wait wait wait, we need to record this and so we shifted into recording mode and went from there - I know, that's a pretty ADHD way to record a podcast.In this episode you get to hear about some of my lessons learned from podcasting for 1 year - we talk about some of the systems I use, gratitude, and get into something like how long it takes me to produce an episode from start to finish.Go check out Kari's Podcast The Flourishing ExperimentSupport me on PatreonConnect with me on:FacebookTwitterInstagramor ask me a question on my Contact PageFind the show note at HackingYourADHD.com/oneyear

The Peloton Facebook Group hits 300,000 members.National political conventions are looking to emulate Peloton.Motley Fool calculates the ROI on Peloton stock.A quick chat with Axios' Dan Primack to discuss his super-successful fundraisers.Ally Love has nutrition tips for fueling your workout.The Crossfit CEO is out.Mindbodygreen.com has a list of African-American fitness instructors you should be paying attention to.NEW FEATURE - Getting The Psychological Edge with Dr. Jenn - Quarantine ResolutionsPeloton snuck into an Oreo commercial.America has a kettlebell shortage!There's a new artist series featuring D. Smith.The Quest Badge adds a new badge for completing all four.A Summer line will be out soon at the boutique.Ricky Martin gets featured in a new artist series.Erik Jager has his first English class.John Raneri sets a new half-marathon record on a Peloton tread.See omnystudio.com/listener for privacy information.

The Peloton Facebook Group hits 300,000 members. National political conventions are looking to emulate Peloton. Motley Fool calculates the ROI on Peloton stock. A quick chat with Axios' Dan Primack to discuss his super-successful fundraisers. Ally Love has nutrition tips for fueling your workout. The Crossfit CEO is out. Mindbodygreen.com has a list of African-American fitness instructors you should be paying attention to. NEW FEATURE - Getting The Psychological Edge with Dr. Jenn - Quarantine Resolutions Peloton snuck into an Oreo commercial. America has a kettlebell shortage! There's a new artist series featuring D. Smith. The Quest Badge adds a new badge for completing all four. A Summer line will be out soon at the boutique. Ricky Martin gets featured in a new artist series. Erik Jager has his first English class. John Raneri sets a new half-marathon record on a Peloton tread.

Here is the Authentic Family video. People who couldn't attend the conference had sent in videos from around the world. Yay for our amazing community!  Listen in as the Emcee of the Authentic Parenting Conference Kari and I sit down to share our own impressions, takeaways and thoughts about the live event right after it happened.  Kari Gormley is a resilience trainer, flourishing coach, and practitioner of Positive Psychology: The science of creating real-time resiliency by navigating thoughts and behaviors. Kari has run six marathons and hosts The Running Lifestyle Show podcast, a show focused on going from functioning to flourishing through managing your mindset, enhancing your energy, and creating high-quality positive connections. Kari aims to take a strengths-based approach to parenting her 11-year-old son William. Kari lives in Wilmington, DE with her husband, son, and son’s bearded dragon. Kari's podcast, The Running Lifestyle Show  FULL SHOW NOTES; pictures, links, resources, about my guest and anything mentioned in the show, visit my website: www.authenticparenting.com/podcast   *Want to get most out of your listening experience? Download the Easy Start Guide PDF with clickable links to past podcast episodes (over 160) grouped by category. East Start Guide>>>http://eepurl.com/ggtWk1   YOUR FEEDBACK IS VALUABLE! Do you have a comment, question, or a takeaway about this episode or the podcast in general?   USA listeners call 732-763-2576 right now and leave a voicemail. International listeners use the FREE Speak Pipe tool on my website. Add your voice. It matters! Email: info@authenticparenting.com   ABOUT ME I help overwhelmed, frustrated parents who want to parent differently than their parents, make sense of their early childhood experiences, connect to their authentic self and their children on a deeper level, reduce stress, bring more ease, calm and joy into their lives by yelling less, and practicing non-punitive discipline.   WORK WITH ME I would be thrilled to support you in your parenting journey! Click here to get started with my Introductory (3 Sessions) Package or REAL Change Package - 6 Private Coaching Sessions-worldwide! :) Court-Ordered Parenting Classes (in person NJ, NY,and PA residents only)   RATE & WRITE REVIEW FOR THE SHOW Watch this quick video tutorial on YouTube to how rate and write a review for the podcast on Apple Podcasts.   SUBMIT YOUR PARENTING QUESTIONS TO BE ANSWERED IN THE SHOW: Voicemail: 732-763-2576 Speak Pipe for sending audio messages Email: info@authenticparenting.com   CONNECT WITH ME ON SOCIAL MEDIA Authentic Parenting on Facebook Instagram   NEED PARENTING SUPPORT? Join the Authentic Parenting FREE online community   Thanks for listening!   With gratitude, Anna Seewald, ME.d, MPsy Parent Educator, Keynote Speaker, Author www.authenticparenting.com

Today we discuss Flow State, High Energy, Millionaire Mindset Reconnection, and the Running Lifestyle Podcast:  Kari Gormley is a facilitator, certified Bounce Back Better trainer, flourishing coach, and positive psychology practitioner who works with individuals and organizations to bring to light the best versions of themselves. She believes that people can flourish through more meaningful relationships and by being their own “Chief Energy Officer”. Kari has helped businesses, government agencies, and schools create healthier lives through energy management programs. She has been featured in What’s Hot and New and Noteworthy in Apple Podcasts for her podcast, The Running Lifestyle Show. Kari has completed six marathons and has taken a solo trip around the world. Kari earned a bachelor’s degree in Business Administration with an emphasis in marketing from the University of Wisconsin–Whitewater. She also studied at Umeå University in Umeå, Sweden, and has a certificate in applied positive psychology from The Flourishing Center.   On This Episode You Will Hear:[spp-timestamp time="00:30"] Introduction [spp-timestamp time="03:07"] Speaking of dinner, I actually have a Paleo, actually a Whole 30-friendly chicken soup in the Instapot going right now. [spp-timestamp time="03:25"] Shoutout to Anna Vocino and her sugar-free, grain-free Eat Happy Cookbook. [spp-timestamp time="05:50"] Discussing skiing best spots to train Kari's son here in Pennsylvania. Bear Creek, Blue Mountain, Camelback, etc. [spp-timestamp time="11:45"] He's more of a karate kid, individual sports karate. [spp-timestamp time="15:15"] I had a come to Jesus moment with my PT. Marathon Maniac. What I love about running is for people who are, strong, high energy, like both of us. It is this idea that calms you down and you're able to maybe get rid of some anxiety. After many injuries and after running six marathons... [spp-timestamp time="20:09"] I love Flow. Side note, Steven Kotler who's written books about flow has been on the podcast. A famous quote, And in the end, it's not the years in your life that count. It's the life in your years, quoted by Abraham Lincoln. Quote: "And in the end, it's not the years in your life that count. It's the life in your years." ~ Abraham Lincoln [spp-timestamp time="24:20"] I have mad respect for vegans because I do understand from the environmental global warming standpoint, like, Whoa, I get it. [spp-timestamp time="25:37"] Flow is defined as, where what you're doing is just a little bit past where we are competent, and you're just sucked in, so time disappears... [spp-timestamp time="29:20"] I like to call that high performance. It's a gift, it's Flow. [spp-timestamp time="32:55"] Geeking out on stainless steel cups and now straws. [spp-timestamp time="35:55"] Marathon training do's, don'ts, injuries, and recoveries. [spp-timestamp time="38:30"] OESH Shoes [spp-timestamp time="40:30"] You have to try something called Balanced Athlete, which is similar to CrossFit. I believe it is way better because you're actually in your bare feet. They're not all about quantity, they're about quality. [spp-timestamp time="45:40"] Connecting on Julian Kaufmann and his Flow related book, Let Go Let It Flow. [spp-timestamp time="45:40"] I geek out about Flow because of Positive Psychology and being in the state where things feel right. I think it's wonderful how CrossFit has this community and Runners have it too, it comes down to knowing yourself. [spp-timestamp time="51:30"] There's the classic wheel of life that I think every self-development conference you ever go to mentions. You have your wheel, and then you have your different spokes... [spp-timestamp time="52:28"] It's all on your mindset. That's the whole positive psychology. Well, one of the domains mentioned was eating fat, David...

As the saying goes, the only constant is change. And that has certainly been true for Kari Gormley, as it relates to her running, in the 3+ years since our first chat. Kari still runs on occasion these days, but gone are the days of running Chicago, New York, and Philly in the same year. Check out the full show notes for this episode at http://DizRuns.com/579 Love the show? Check out the support page for ways you can help keep the Diz Runs Radio going strong! http://dizruns.com/support Become a Patron of the Show! Visit http://Patreon.com/DizRuns to find out how. Get Your Diz Runs Radio Swag! http://dizruns.com/magnet Subscribe to the Diz Runs Radio Find Me on an Apple Device http://dizruns.com/itunes Find Me on an Android http://dizruns.com/stitcher Find Me on SoundCloud http://dizruns.com/soundcloud Please Take the Diz Runs Radio Listener Survey http://dizruns.com/survey Win a Free 16-Week Training Plan Enter at http://dizruns.com/giveaway Join The Tribe If you’d like to stay up to date with everything going on in the Diz Runs world, become a member of the tribe! The tribe gets a weekly email where I share running tips and stories about running and/or things going on in my life. To get the emails, just sign up at http://dizruns.com/join-the-tribe The tribe also has an open group on Facebook, where tribe members can join each other to talk about running, life, and anything in between. Check out the group and join the tribe at https://www.facebook.com/groups/thedizrunstribe/

Founder of the Front Row Foundation, Jon Vroman, shares how an ultramarathon was the catalyst for becoming a runner and creating a non-profit organization. John and host Kari Gormley cover topics that include figuring out what to do while you're going through a challenging time, living a big life, finding meaning and purpose in your life, parenting, hosting family board meetings, living a transformative moment, and having the right mindset. Serena Marie, RD, and Kari discuss eating while on vacation, avoiding being triggered by sugar, eating riced vegetables, using the Instant Pot, and making your own kombucha. The ladies share what's currently going on in their running lives. The Flourishing Experiment continues in 2018! If you'd like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Click HERE to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ. Find out the 11 Strategies to Live the Running Lifestyle HERE. Click HERE to receive special gifts and to be part of Team TRLS. Please go HERE for this episode's show notes.

What does it take to come back from challenging time and go beyond just "okay," to flourishing? Kari Gormley is coach based in the principles of Positive Psychology and host of The Running Lifestyle podcast. She's also mom on a mission to maintain the running lifestyle while balancing everything else in life, including family, career and wellness. Some big takeaways from this episode include: 1. To move beyond functioning to flourishing, we need to invest in our well-being and and peace of mind. Then, we can do everything better. 2. We need six key foundations for healthy care of ourselves: Nutrition, Exercise, Sleep, Meditation, Outside/Nature, Strong Social Connections 3. Kari's experience with Mindful Parenting and the positive impact it's made on her life. Click here to share your takeaways and start the conversation! Fan of the Mindful Mama Podcast? Support it by leaving a quick review -----> on iTunes or on Stitcher (or wherever you listen!) ABOUT HUNTER CLARKE-FIELDS: Hunter Clarke-Fields is a mindful mama mentor. She coaches overstressed moms on how to cultivate mindfulness in their daily lives. Hunter has over 20 years of experience in yoga & mindfulness practices. She has taught thousands worldwide, and is the creator of the Mindful Parenting course. Download the audio training, Mindfulness For Moms (The Superpower You Need) for free! It's at mindfulmomguide.com. Find more podcasts, blog posts, free resources, and how to work with Hunter at MindfulMamaMentor.com.

Performance psychology expert, Dr. Simon Marshall, and three-time World Champion triathlete and coach, Lesley Paterson, continue talking with host Kari Gormley (from Episode 194) to answer a few questions about their audiobook, what to do after a big race, an exciting book club event, and more. Kari shares her post-race depression experience and tools she uses to help bolster her energy during the dark winter months. Serena Marie, RD, discusses the documentary, “What the Health”, what to order at a steakhouse or chain restaurant, and quick sources of quality protein. 2017 is the year of the Flourishing Experiment! If you'd like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show. Find out the 11 Strategies to Live the Running Lifestyle HERE. Please go HERE for this episode's show notes.

Hey Conscious Runners! Yes, its that time again! I've got another fantastic episode of The Conscious Runner podcast for you! Today Kari Gormley from the Running Lifestyle and I sit down and chat it out about things running and life. Kari and I have been trying to connect for the few months. First I had tech issues, then the holidays came, then she had tech issues. It was one challenge after another. But all the while I knew we were destined to meet.

Happy Global Running Day! The day has finally come to take inspiration from The Running Lifestyle Show and put it into action! We've pleased to announce the inaugural The Running Lifestyle Camp! What is The Running Lifestyle Camp? You (and only YOU) get to decide what success and happiness is to you (not what the Joneses say, but YOU) It is a fun-filled, nine-week, eighteen-session camp. We offer two live Zoom sessions per week—on Mondays (Monday Night Campfire Motivation) from 8–8:45 p.m. EST and on Fridays (Friday Afternoon “Tug of War”) from 1–1:45 p.m. EST—that will also be recorded. We'll feature Camp Counselors who are specialists in their fields to answer your questions that you submit ahead of time. The Running Lifestyle Camp Schedule June 13: Kari Gormley, Camp Director, helps you find your North Star, write down your Camp goals, and figure out your intentions. June 20: Serena Marie, RD, will answer your nutritional questions live. June 27: Robert Rosenberg, sleep doctor and author of Sleep Soundly Every Night, Feel Fantastic Every Day, will answer your questions. July 4–10: Camp Recess: We'll catch you back on July 11. July 11: Fellow runner and creative guru, Brent Robertson (design agency owner, a Cub Scout leader and marathoner) talks about what happens when you go to the great outdoors to obtain your greatest health benefits. July 18: Integrative medicine and general practitioner Vinny Kripalu, MD, will share what habits are keystone for living a deep, fulfilled life of health and happiness. July 25: Athletic trainer, podcaster, marathoner, and past guest of The Running Lifestyle Show, Denny Krahe from the Diz Runs Podcast, answers your questions about injuries and the exercises that have helped runners overcome common injuries. August 1: Chetna Kripalu, MD, will share the habits she uses to lead a healthy life and what you can do too. August 8: Physical therapist, meditation teacher, yoga teacher, world-class lacrosse player, and teacher of A Year To Live class, Joanne Ambrogi, will chat with us about taking a holistic view of our bodies. August 15: How have you celebrated your life this summer? What has come into it? Who has come into it? How are your relationships? Did you see some shifts in your life? This week will be one big bonfire of love and laughter. Who is this The Running Lifestyle Camp not for? You prefer to do things by yourself. You don't need someone to help you and/or you don't like to be part of a group that is working on habits, behaviors, and relationships. You want to qualify for the Boston Marathon or become a professional runner, and you want to know how to do it. You just want to talk about running and injuries, and that's it. I am so overwhelmed this summer, and all I want to do is chill. Sign Me Up! Reserve your spot today for this exclusive opportunity by signing up here. If you register by Wednesday, June 8, 2016 (midnight EST), you'll be invited to our special pre-Camp session via Zoom on Thursday, June 9 from 8–8:45 p.m. EST! This is a time to meet your fellow campers before Camp officially kicks off. Option 1: A one-time price of $297 paid upfront via Paypal Option 2: A payment plan of $198 in two installments (the first payment will be due before Camp, and the second will be due 30 days after Camp ends) Money-Back Guarantee If you attend all of the sessions in the first 30 days, you've done the “Camp take-home activities,” and you don't see any positive shifts in your life, you will receive a refund. This Camp is about creating a life that you love, and anything worth doing takes work! Got Questions? Contact Kari at Kari@TheRunningLifestyle.com today!

Veterinarian and author Dr. Ernie Ward, DVM, CVFT, talks about why all dog breeds may make good running partners, the proper way to run away from a dog if you think he or she is about to attack, the importance of vaccinations, and Lyme disease. Serena Marie, RD, shares some of her favorite unique vegan/vegetarian protein options. Featured Guest and Runner of the Week: Dr. Ernie Ward North Carolinian, University of Georgia College of Veterinary Medicine graduate, Dr. Ernie Ward, (who also happens to be an Ironman, certified personal coach, surfer, and fantastic dad and husband) stops by to talk about best dog running breed qualities, how to start running with your dog, and more. He wrote Chow Hounds: Why Our Dogs Are Getting Fatter -A Vet's Plan to Save Their Lives. He gives dog owners tips on how to run with their dogs: #1: It has to be the dog's idea. The dog's personality and lifestyle have to match that of a runner. Just because a breed is predisposed to running well, doesn't mean each individual dog will be an amazing runner. He's seen beagles who can outrun greyhounds by leaps and bounds. He's seen whippets that can hold their own against labradors. Short, stubby dogs might not be well suited for all climates or conditions, but don't let the breed be the persuading factor in choosing a canine running companion. #2: Start out slow and easy. Even people try to do too much too fast (which can lead to injury), so the same concept applies to our doggie friends. If you and your dog haven't been running together, start out with a short run around the block of a quarter mile. Then gradually let your dog work their way up in mileage. He has treated dogs for overuse injuries, so be aware that that could be an issue. #3: Evaluate your gear. Develop a system that works for you and your dog. Consider using the following: A handheld, short, four-to-five-foot leash (don't use retractable leashes for running—think “lanyard of death”) A running belt attachment Collapsable water bowl for longer runs—account for your dog's ability to stay hydrated and take a rest break every thirty minutes (dogs don't perspire like we do) He believes that all dogs have the potential to make great running partners. For both runners and cyclists, sometimes dogs may appear ferocious or like they're about to attack. In these instances, Dr. Ernie gives the following advice: Steer clear, and avoid the situation. Do not approach dogs. Move to the opposite side of the road or trail. Most often dogs react out of a fear response. Forward-posturing behaviors (elevated stature, erect ears or tails, hypervigilant posture) signal fear. Don't try to run away. If you do, try to seek protection like a nearby house or a car if possible. Stand still, be like a tree, and avoid eye contact. Most dogs will rapidly approach you and then stop inches away from you. If the dog tries to bite you, focus on getting out of the situation and causing as little harm as possible to the animal and yourself. Some people try to strike the dog if it's biting, and he suggests not doing so. Ninety percent of all potential harmful situations are avoidable in his opinion. What if you're running with your dog, and you're approached by another oncoming dog? Optimism bias: This is a mindset that says, “My dog is a nice dog and likes other dogs. Therefore, all other dogs like my dog.” Try to remain as calm as possible, and try not to provoke the dog. Put as much distance between you and the dog as possible. Keep your dog restrained. If you're running near swamp lands, alligators, like most reptiles are very docile. They're not looking for a fight. Accessibility: If you have access to calorically dense foods, you'll be more apt to overeat. If you have access to safe trails or sidewalks or a nearby gym, you're more likely to exercise. The same thing applies to our pets—do you have access to safe areas to exercise like a dog park? Ernie is passionate about vaccinations and end-of-life care for pets. There's been an ongoing debate in pediatric and veterinarian circles about how many vaccines are absolutely necessary. There's a concern in cats with a devastating form of cancer that is believed to be related to the rabies vaccine. This led Dr. Ernie to question the old adage of vaccinating every year for everything. He suggests making sure that your cat is only getting the distemper vaccine every three years. Ernie mentions Leptospirosis, which is a disease that raccoons, deer, and rats carry. It causes kidney failure, and your dog can give it to you. There is a vaccine that has to be administered once a year. When you visit your vet, ask these three important questions: What are we here for? Is that necessary? Why is that necessary? Lyme disease is more of a threat for humans than pets. If you're trail running, protect yourself against ticks (especially deer ticks). For dogs, there are vaccines out there. Ask your vet to explain each type of vaccine on the market. If you have a dog, this year will be terrible for fleas and ticks. If your dog is a reservoir for ticks, and those ticks detach in your home and make their way onto you, they can transmit Lyme disease. There are newer preventatives out there that will last more than a month at a time. Kari asks about hypoallergenic dogs and allergies. He says there's really no hypoallergenic dogs. Dogs shed hair and skin cells, so until we have a dog that doesn't shed those, there will always be some type of issue for folks with allergies to dogs. There are dogs that are less likely to cause allergic reactions, such as Havanese. Allergy shots are a series of injections (weekly, then bi-weekly, then every two to three months or so) that work for some people (about 50–60 percent of the time), but it's not a great solution. He founded the Association for Pet Obesity Awareness, because he saw in his clinic an alarming rate of overweight dogs and cats. About 54 percent of dogs and 58 percent of cats are classified as obese. Type II diabetes and osteoarthritis are both highly influenced by your pet's weight. Find out why Dr. Ernie will never encourage anyone to do an Ironman! He's found through experience that in his 20s, he focused on building strength, in his 30s, he began to develop endurance, in his 40s, he pushed for ultra endurance, and in his 50s, his focus is on developing a strong core (long-distance ocean paddling) and enhancing flexibility (like yoga). In his 60s, he'll start to dial things back to focus mostly on yoga and pilates. He discusses the telltale signs of overuse injuries in dogs. If you're on a run, look for sudden shifts in pace, belabored panting/breathing, limping, or refusal to continue to run. Dogs recovery considerably faster than humans, due to muscle mass and they're more adaptive to cellular injury and repair than humans. Kari asks if bearded dragons are really the dogs of the reptile family. (The Big Kahuna has a bearded dragon as a class pet.) Sometimes their environments can get too hot or too cold. Ernie's three web sites include the following: com org vet Do you have a question that you'd like answered on air? Run on over to therunninglifestyle.com, and select the Send Voicemail blue button on the right-hand side of the home page. Final announcement The Delaware Marathon Festival in Wilmington, DE, will be held on Saturday, May 7 (5K and kids race) along with a TRLS meetup at noon EST on Saturday, May 7 at the Riverfront Market in the upstairs section. On Mother's Day (Sunday, May 8), the marathon, half marathon, and the relay races will take place. Kari will be the relay race finish line announcer. Go to the Contact tab of the TRL site to let Kari know that you'll be at the meetup! There is a full review of the Side Stitchy by Ginny page on the TRLS site! You can get a Side Stitch by Ginny headband with the TRLS logo on it too! Head over to therunninglifestyle.com/join, because you'll get an exclusive invitation to something super big and exciting that Kari is launching soon! Serena Marie, RD Serena Marie, RD, answers listeners' questions about building muscle by using vegan or vegetarian protein sources. Even if you are a meat eater, it's always nice to have variety in your diet! Serena shares some unique ideas, such as the following: Powdered peanut butter like PB2: Because the manufacturers have removed the fat from it, it's now a food where most of the calories are coming from protein instead of fat. While peanuts are a healthy source of fat, if you're someone who doesn't have a problem getting enough fat but do have a tough time getting enough protein, this could be a good option for you. Warning: It has added sugar, so consider the Jiff powdered peanut butter. Add it to smoothies, oatmeal, desserts, cottage cheese, and so on. Hemp seeds: Most of the calories come from fat, but for 3 TBSP, you get 11 grams of protein. It has all nine of the essential amino acids (the amino acids that our bodies cannot produce on their own). Amino acids are the building blocks of protein. You need to eat them in order to get them into your body, and your body needs these amino acids. They work almost like a puzzle to fit together and build protein. Edamame: Add this to stir-frys with rice, quinoa, or with vegetables. Most of the calories are from protein and fat. One cup has about 17 grams of protein. It also has the essential amino acids. Buy organic if you can so that it's not genetically modified. Add some salt if you're looking for a salty snack. Seitan: This is a gluten-containing source of protein. In terms of alternatives to meats like tofu and tempeh, seitan is by far the highest in protein and lowest in fat and carbohydrates. Three ounces of seitan has 18 grams of protein. You can make gluten-free versions using buckwheat. After a hard workout or run, you want to ideally eat 20–30 grams of protein, and these four options are something new or different to try! Kari asks how often Serena likes to eat soy personally. If you're eating it from a whole-food source, you can't consume so much phytoestrogen (a molecule that mimics estrogen) to cause hormonal disruptions or damage. If you're consuming it in a processed form (soy milk, soy protein bars, soy nuggets), the protein, fat, and fiber are stripped, and you're apt to consume more of it. In that case, she recommends staying away from it, because your body can't regulate the amount of phytoestrogen you're being exposed to. Kari mentions that soba noodles are very expensive and asks listeners if they know why. Kari also talks about sundaes that she makes that include defrosted strawberries and blueberries, chia seeds, hemp seeds, and sometimes some Navitas cacao or coconut, and she thinks that might be another good alternative as a yummy protein source. Serena answers why omega-6s aren't the greatest. The body needs a balance of omega-3 fatty acids and omega-6 fatty acids. Omega-3s are the anti-inflammatory fats, and omega-6s are the pro-inflammatory fats. We need to go out of our way to eat omega-3-rich foods. Examples include tuna, salmon, seaweed or kelp, anchovies, nuts (macadamia and walnuts), grass-fed, fatty meat, and grass-fed pastured yogurt or butter.. Gratitude Jar (Woot! Woot!) This week, Kari is grateful for the opportunity for the first time to eat a grass-fed burger at a restaurant called Harvest Seasonal Grill & Wine Bar. She's also grateful for Siggi's 4% yogurt. Serena is grateful for experiencing her first Passover. She made some great memories with her friend Jane's family and got to try gefilte fish. She also found the hidden afikoman, which is is a half-piece of matzo which is broken in two during the early stages of the Passover Seder and set aside to be eaten as a dessert after the meal. Kari announces the three upcoming books for the TRL Book Club! May 2016 The Champion's Comeback: How Great Athletes Recover, Reflect, and Reignite by Jim Afremow, PhD June 2016 Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation by Norman E. Rosenthal, MD July 2016 Runners of North America, A Definitive Guide to the Species by Mark Remy Kari was recently featured on the Marathon Training Academy podcast in an episode called “Running a Marathon for Charity—Interview with Kari Gormley.” She was also on a podcast called Faster Than Normal in an episode titled “ADHD Runner, Podcaster, Wife and Mom, Kari Gormley.” Finally, Kari was featured on Swedish National Television talking about the presidential primaries in Delaware. Next week, Kari is thrilled to have Dr. Elena Fried on the show. She specializes in Lyme disease, busts some Lyme disease myths, and discusses what we can do to prevent it. Contact: Ernie Ward: Website: DrErnieWard.com Facebook: /DrErnieWard Twitter: @DrErnieWard YouTube: /DrErnieWard Instagram: @drernieward Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Today's guest has used her ADHD to create an award-winning podcast, a full-fledged business, and as a bonus, one that helps hundreds of people each week get in shape, learn to run, and stay happier! Kari Gormley decided a few years ago to take her love of running, (and all the benefits it gave her in managing her ADHD,) and turn it into a business - Now, she hosts The Running Lifestyle, one of the top-rated running podcasts in iTunes, and it's a must-listen - as is this episode of Faster Than Normal! As always, leave us a comment below, drop us a review on iTunes (PLEASE!) and of course, subscribe to the podcast if you haven't already!   In this episode, Peter and Kari discuss: Kari's exercise background and where ADHD fits (4:39) Workout schedule and why it's important for ADHD (07:01) Meditation (07:43) Making ADHD your superpower (09:28) Creating a successful podcast (11:28) Deciding whether to quit or continue working on an idea (13:41) The feeling you get after a run (And why it's even better when you're ADHD) (16:00) Preparation for anything (17:44) One interesting fact (19:07) Links/Mentions The Running Lifestyle (Podcast) Facebook Group & Twitter Go Wild & Spark - John Ratey (Books) Marathon Training Academy (Podcast) PS: Want a Faster Than Normal bracelet? No charge!

Kari Gormley is the host of The Running Lifestyle Show. Her show provides encouragement and inspiration to runners who aspire to be ultra-marathoners. Kari talks to me about her time in Sweden and the culture shock she experienced while she was there. She also talks on some of the valuable lessons she learned when she traveled the world for six months. Find out about Kari’s story and more in today’s episode. Show Highlights 06:45 – It was hard for Kari to start her podcast. 07:30 – What Kari learned through starting a podcast is that it’s okay to be vulnerable. 08:15 – What were some of the other things that took Kari a while to learn? 09:20 – Why did Kari take the internship opportunity and move to Sweden? 10:25 – Kari shares her culture shock experience when she was in Sweden. 16:45 – Kari shares her culture shock experience when she was in Sweden. 19:15 – In early 2002, Kari traveled around the world for six months. 26:20 – What were some of the key lessons Kari learned after those six months? 30:40 – Kari has ran 6 marathons so far. 32:40 – The Running Lifestyle podcast has opened so many doors for Kari. 35:00 – Kari loves connecting and meeting with people who listen to the show. 38:25 – Kari loves connecting and meeting with people who listen to the show. 39:50 – Kari never ended up meeting those people whom she thought were her ideal avatar. 42:50 – How does Kari plan to take her podcast to another level? 45:10 – How does Kari plan to take her podcast to another level? 47:50 – You can meet some of the best people at a conference. 52:00 – Overtime, you can get a good feel for what your hourly rate is and determine whether it’s worth paying 54:00 – What would Kari’s parents say about her life journal? 57:15 – Don’t compare yourself to other podcasters/people. It’s the worst and it won’t help you. 59:40 – Kari talks about Dean Karnazes. 01:02:25 – Kari talks about the top 3 things that really matter in our lives. 01:04:15 – Most of the time when we don’t do something, it’s due to fear. 01:05:20 – What has Kari changed her mind about recently? 01:06:55 – Kari loves essential oils! 01:08:00 – I tell Kari about my meditation routine.   FULL SHOW NOTES: http://www.podcastjunkies.com/80      ★ Support this podcast on Patreon ★

Aqua fitness professional and Runner of the Week, Connie Lagerhausen, chats with show host Kari Gormley about how aqua running can benefit injured and healthy runners alike. Serena, Marie, RD, talks about shaking yo' sugar habits, and Kari and Serena give updates on how their running is going this winter. Runner of the Week: Connie Lagerhausen Aqua fitness professional, Connie Lagerhausen, explains what aqua running is, some of the misconceptions surrounding it, and different equipment options. Has been teaching aqua fitness for over three decades Is certified with the Aquatic Exercise Association Explores how waltz music and REO Speedwagon led her to aqua fitness Runs for fun when she's not coaching and teaching Chats about her experiences with the Milwaukee Marathon in October 2015 and the Rock ‘n Roll Half Marathon in Phoenix, AZ this month (February 2016) Shares a Brené Brown moment with Kari Talks about training in the AZ summer heat (running between 3:30 and 4 a.m.): “Train before the Death Star rises.” Explains some of the misconceptions about aqua running Explores the benefits of cross training—think about this: a 120-pound woman weighs 12 pounds in the water! Shares the Aqua Bootcamp experience and why it was harder on Kari than aqua running Explains the proper aqua running form (that takes a few times to get used to) Describes taking your run to the water with the same intensity or effort as running on land; work out for the same amount of time in both mediums Introduces aqua fitness equipment including the aqua belt (like the Hydro-Fit Classic WAVE Belt that Kari used, the AquaJogger Active Water Exercise Buoyancy Belt that Connie uses, or the Aquatic Fitness Hydro Resistant Jog Belt) and gloves (such as the Hydro-Fit WAVE Web Pro gloves for more resistance) Suggests shoes for resistance and to protect/support your feet in shallow water (or swimmies for folks who are very strong in the deep end or even no equipment at all) Describes water walking for a warm up (heel toe) Explores why swimmers tend to lean forward too much Get this: 50–75 percent of training can be done in the pool if you're not injured Kari and Connie bond over the Spirit of the Marathon and how Deena Kastor trained in the water and went on to win the Chicago Marathon that year even though she was injured leading up to the race Can do the grapevine, standing high-knee drills, use dumbbells, and so on in water Shares deep thoughts toward the end of the interview Jabra Do you want a chance to win a FREE set of Jabra Pulse earbuds in February? Jabra, a TRLS show sponsor, is giving away a free pair this month, so head on over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. February's winner will also receive a special Skype call with Kari. She loves using them while out walking, running, or enjoying aqua fitness. Serena Marie, RD Go-to, real-food dietitian Serena Marie, RD, helps Kari and listeners break the sugar habit. For Lent (40 days), Kari is giving up added sugar (and thanks to the Shake Yo' Sugar Habit challenge, even some types of fruit) Serena had recently done a Shake Yo' Sugar Habit challenge/program at her gym in Brooklyn, NY When you eat sugary foods (including Stevia-sweetened foods), the brain lights up with dopamine (picture fireworks) Blueberries, strawberries, and beets can cause this effect, but by eating processed foods, your body's response to more natural foods that contain sugar is less strong Avoiding sugar helps strengthen that response to more natural foods S = Strong for Serena and K = Kind for Kari Offers three tips: 1) avoid sugar 2) concentrate on carb and fat intake via a provided list 3) shake yo' botty (high-intensity interval training) several times a week Recommends to shake yo' cabinets clean of the carbs that aren't allowed on the allowance list Put sugary foods high up on the shelf in opaque containers; put sweets in the freezer Offers replacements for sugary foods (for example, adding fruit to yogurt or cottage cheese or using undutched, unsweetened cacao powder [Trade Joe's, Alter Eco, Navitas Naturals] with nut butters) Suggests substituting avocado for banana in smoothies Check out the episode about sugar in many forms called “Running for 42 Years with Ellen Rohr (1/2)” (Episode 89) Previews fruits to focus on—berries, melons, and citrus fruits Suggests avoiding all the polyunsaturated seed oils (vegetable oil, canola oil, corn oil, soy bean oil) Recommends Fitocracy Serena (knee pain) and Kari (plantar fasciitis) update listeners on their running statuses and cross-training efforts Kari tries the Roll Recovery R3 orthopedic foot roller on air and compares it to the Trigger Point foot roller. She likes it a lot and may have sounded like Meg Ryan in “When Harry Met Sally”! Join the exclusive TRLS Facebook group and the e-mail list or go to Serena Marie, RD's web site to get on her e-mail list to gain access to the Shake Yo' Sugar Habit challenge Kari gives a dry hands and heels update (uses coconut oil at night while wearing gloves/socks) Next week, Brent Robertson joins TRLS to inspire and empower listeners. He is a runner who used the gift of running to lose 50 pounds and is creating amazing running experiences for others through his gift of running. Visit Delaware on Mother's Day weekend to hang out with Kari at the Delaware Marathon Festival! The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to Race Directors Joel and Stacey Schiller (Stacey will be announcing at the marathon and half marathon finish line, and Kari will be the announcer at the relay finish line.) Head over to the Delaware Marathon Festival web site. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive the following discounts: $20 off the marathon ($90 by February 29thwith the TRLS discount) $10 off the half marathon ($75 with the TRLS discount by February 29th) $10 off a four-person relay team ($150 with the TRLS discount by February 29th) $20 off an eight-person relay team ($300 with the TRLS discount by February 29th) To show your TRLS love at the festival, run over to the Shop section of the TRLS web site to grab your TRLS apparel. Contact: Connie Lagerhausen: Email: connie@desertswimschool.com Website: DesertSwimSchool.com/adult-lessons Facebook: /theswimguru Twitter: @charrisonlager   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Episode Show Notes jeffsanders.com/133 Learn More About the Show The 5 AM Miracle Podcast Free Productivity Resources Join The 5 AM Club! Connect on Social Media Facebook Group • Instagram • Twitter • LinkedIn Episode Summary Who would be on your dream team? In this week's episode of The 5 AM Miracle Podcast I interview Kari Gormley, host of the podcast, The Running Lifestyle Show. Kari is a Marathon Maniac (yes, that's an actual title), and I invited Kari on the show to show us how she formed her own personal dream team to help her accomplish her personal and professional goals. Resources Mentioned in the Show' Join The 5 AM Club! [Get my podcast show notes in your inbox every Monday morning] Pavlok Shock Bracelet [Change your habits with a wearable that literally shocks you] Kari Gormley [Kari’s website] Marathon Maniacs [Addicted to running marathons? You might be a maniac.] The Running Lifestyle Show [hosted by Kari Gormley] Jeff Galloway [Marathon Coach and Author] ElliptiGo [Outdoor Elliptical Bikes] Dean Karnazes [The Ultramarathon Man] Serena Marie, RD [Kari’s dietitian] Deepak Chopra [Author, Speaker, and Expert at Meditation] Dr. John Ratey [Author of Spark] Meb [Winner of the 2014 Boston Marathon]

Kari unveils the new show sponsor—Jabra and their versatile wireless earbuds. Go-to real food dietician, Serena Marie, RD, talks about nutrition trends in 2015 and what must-eat foods you shouldn't miss in 2016. Kari and Serena talk about their 2016 mantras, and Kari shares a Runner of the Week “LoveMail” from rock star runner Dale from Canada. The latest Book Club books are unveiled, as well as a new Runner of the Week sponsor. And Mike Clarke of the Big Beach Marathon returns to entice us with some Alabama shopping opps. Happy 2016, TRLS sisters and brothers! We want to hear more from you! Do you have a new mantra for the year? Are you running any cool new races? Head over to therunninglifestyle.com/join to receive the 11 Strategies to Live the Running Lifestyle and gain direct e-mail access to host Kari Gormley. Exciting News Something exciting is happening in TRLS land! The one and only Jabra (mentioned in Episode #105) is a show sponsor! Jabra, a Danish company, makes top-of-the-line wireless earbuds. They don't fall out of your ears, you can customize the ear buds size to fit your ears in five unique ways, and they are amazingly easy to pair with your smartphone and Bluetooth technology. You can walk away from your phone without being connect by gangly cords. Hallelujah! Win a free pair of Jabra earbuds and some one-on-one Skype with Kari herself by going to Jabra.com/TRL. Through this link, you can sign up for a free Jabra newsletter that's chock full of personalized offers and special discounts. Book of the Month Don't forget that Jeff Sanders' is the book of the month for January. Also, make sure to listen to this episode to see what the upcoming books are for February and March 2016. Serena Marie, RD You hear it on the show nearly every episode: Every body is different. Serena Marie, RD wants you to find your key strategies to sustainable, lifelong healthy nutrition. There were some trends in 2015 that Serena Marie, RD, recaps for us: Trend 1: The clean-eating movement Try to eat less processed foods (even whole grain pasta or whole bran cereal). Swap from foods that have several items in the ingredients list to foods that have a single item or two. Serena gives us the real deal on oatmeal. She also touches on calorie counting and clean eating. Trend 2: The If It Fits Your Macros (IIFYM) movement Macronutrients are the main constituents of calories and are made up of fat, carb, or protein sources. Balance your meals with fat (healthy oils), carbs, and protein. In 2016, Serena would love to see a union of the trends—with the mindset of no guilt or self-shaming. Check out the chromium information referenced in this segment by reading the article Micronutrients in Health and Disease. Sports Suds Sport Suds is a unique type of laundry detergent that is literally an investment in your running clothes. Take great care of your running clothes, along with your whole family's laundry loot, by using this gentle, scent free detergent. As a listener of TRLS, you can receive 25% off your entire order when you run over to www.sportsuds.com and enter code RUNLIFE at checkout. Also, check out Becky Fedora Clayton's review of Sports Suds on her blog Run, Becky, Run here: LoveMail: Runner of the Week This week's Runner of the Week, Dale, is a 50-something rockin' runner, who wrote to Kari on Christmas Eve. Dale gushes about TRLS, Serena Marie, RD, and the tips and tricks that she has learned from the show. Hear how she fell in love with running in 2015 and started running when she was 57! Mike Clarke Mike Clarke, founder of the Big Beach Marathon and Half Marathon in Gulf Shores, AL (happening on January 31, 2016) gives us a taste of what you or your family can do while out and about in Alabama. Traditional souvenir shops Quaint stores that have been around since the beginning of the Big Beach tradition Tanger Factory Outlets Big box stores in nearby Mobile, AL and Pensacola, FL Nice downtown area (shops and restaurants) in Fair Hope, AL Remember to take advantage of your exclusive 15% discount when you enter RUNLIFE during registration checkout at http://bigbeachmarathon.com/register/. Next week, Angela Tortorice visits the show to share how to pick out a race, how to select multiple races in a weekend, and how to travel the smart way. She knows the lay of the land, and she and Kari even play some games. Kari will also give you some tips/advice about racing. Namaste TRLS brothers and sisters! Contact: Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

The holiday season can actually be a depressive time of year for some—whether family stirs up anxiety or it's the anniversary of someone's passing—so often we want to mask the pain or uncomfortable feelings in some way. Kari Gormley and beloved, repeat guest Ellen Rohr dive deep into the topic of addiction. Ellen describes how there can be a fine line between addiction and obsession and how running can become a potentially dangerous addiction. But she suggests that by managing our body chemistry through what we eat and through running, we can take a healthier approach to holiday stressors. Runner of the Week, Jason Pina recaps his 2015 Boston Marathon and Cape Cod Ragnar Relay experiences, as well as why he always goes to bed at 9 p.m. And last but not least, Serena Marie, RD dissects Kari's protein powder picks. Ellen Rohr Energetic and light-hearted Ellen Rohr joins TRLS once again (from Episodes 89 and 90) to chat with Kari about a topic near and dear to her heart—addiction and sobriety. Why considering all forms of addiction—from alcohol, to prescription drugs, to video games, to sex addiction—is important Why speaking about addiction with others and identifying/realizing the indications of addiction are so imperative How she has stayed in recovery for over twenty years  How the mantra of “one more day” really worked for her Why running can became a dangerous addiction Why her spiritual development requires a sober mind The Runner of the Week segment is sponsored by Sport Suds, which is a detergent that doesn't test on animals and is septic safe, in addition to a whole lot of other great things. As a listener of TRLS, you can receive a 25% discount at checkout at www.sportsuds.com when you use the code RUNLIFE. Runner of the Week: Jason Pina This week's Runner of the Week is Jason Pina, who first appeared on TRLS about a year ago. Kari originally met Jason in Chicago, and she also cheered him on during the 2015 Boston Marathon. Richard details his third-in-a-row Boston Marathon experience (where he PRed by an hour on that particular course!) and how it compared to his last two. He explains how to tell if you have more energy in your tank at the end of a marathon. He chats about his Cape Cod Ragnar twelve-person race experience, where he ran approximately nineteen miles total in three legs. He describes why he always goes to bed at 9 p.m. and prefers to run in the morning. Mike Clarke, founder of the very first Big Beach Marathon and Half Marathon in Gulf Shores, AL (on January 31, 2016) lets listeners in on the secret of where all the fun's at! The race starts and finishes at “the entertainment and dining epicenter of Gulf Shores”—The Hangout (http://thehangout.com). This restaurant prides itself on its super fresh shrimp, oysters, and local fare. It has multiple outdoor stages, several bars, it's the location of packet pickup, vendors will be available for all of your last-minute race needs, and much more. Don't miss out on your exclusive 15% discount when you enter RUNLIFE during checkout at http://bigbeachmarathon.com/register/. Mike is offering a chance to win a weekend stay right next door within walking distance to the start/finish of the event at the Brett/Robinson Phoenix All Suites condos if you register for the race in December. Serena Marie, RD On this week's episode, Serena Marie, RD, dissects protein powders to add to smoothies and non-dairy drinks: The right amount of flax milk to drink The benefits of Kari's raw chocolate plant protein pick (that contains maca root, which potentially helps our bodies adapt to stress, increase libido) The marketing material on Kari's wheat grass protein pick (which provides Vitamins C and A) that makes Serena batty The pros of Kari's cacao energy smoothie blend (which contains ingredients that helps the body better adjust to stressful situations) The proper portion sizes To learn the 11 Strategies to Live the Running Lifestyle, please head over to www.therunninglifestyle.com/join and check them out. Next week, Kari will recap the Jeff Galloway Race Weekend in Atlanta, GA on December 12, 2015. Kari plans to “run with her heart,” attend the expo to meet up with TRLS listeners, and interview half marathoner at the finish line. Kari will also talk with Jeff Zidell—a runner who came to running later in life—who is a Boston Marathon qualifier that combines running with business travel. Namaste TRLS brothers and sisters! Contact: Ellen Rohr: Website: EllenRohr.comFacebook: /barebonesbiz and /ellenrohrTwitter: @ellenrohrYouTube: Ellen Rohr Jason Pina: Facebook: /Jason.PinaTwitter: @jbpina Serena Marie, RD: Website: www.SerenaMarieRD.comFacebook: /SerenaMarieRDTwitter: @SerenaMarieRDInstagram: SerenaMarieRD

Kari Gormley and Serena Marie, RD run through their 2015 holiday gift-giving top picks for runners, including clothing, shoes, recovery products, running equipment, books, stocking stuffers, and more. Runner of the Week, Jennifer Lockram, chats about her work-life-running balance and how to add distance to your runs. Founder Mike Clarke of the Big Beach Marathon and Half Marathon in Gulf Shores, AL offers travel tips to the race and gives some must-have information about entering a giveaway for beachfront accommodations for the big day. Finally, Serena Marie, RD dishes about what type of chocolate to choose to zap your sugar cravings this holiday season. [Show notes are courtesy of Becky Fedora Clayton.] TRLS 2015 Holiday Gift Guide for Runners Running Apparel CW-X Compression Lululemon Running Skirt TRLS apparel for men and women Running Accessories Gore Running Wear® Windstopper® Jacket Gore Running Wear® Essential Windstopper® Gloves Brooks Women's Ghost 8 GORE-TEX (GTX) Brooks Adrenaline ASR 11 GTX Altra Running Shoes Spenco Women's Supreme Slide Injinji® Toe Socks Running Equipment FitBit Surge Jabra Sport Pulse wireless earbud headphones with built-in heart rate monitor Jeff Galloway's Gymboss Interval Timer and Stopwatch ElliptiGO® Recovery Products Roll Recovery Trigger Point foam The Orb by Pro Tec Stocking Stuffers BeeCause Charms iTunes gift cards Individual-use containers of Chamois butter Books Go Wild: Free Your Body and Mind from the Afflictions of Civilization by Dr. John Ratey and Richard Manning Sleep Soundly Every Night, Feel Fantastic Every Day: A Doctor's Guide to Solving Your Sleep Problems by Robert S. Rosenberg Marathon Woman: Running the Race to Revolutionize Women's Sports by Kathrine Switzer Spark: The Revolutionary New Science of Exercise and the Brain by Dr. John Ratey and Eric Hagerman Ultramarathon Man by Dean Karnazes Eat the Yolks by Liz Wolfe Above all, the best gift is your time, attention, and presence. The Runner of the Week segment is sponsored by Sport Suds, which is a detergent that doesn't test on animals and is septic safe, in addition to a whole lot of other great things. As a listener of TRLS, you can receive a 25% discount at checkout at www.sportsuds.com when you use code RUNLIFE. Runner of the Week: Jennifer Lockram This week's Runner of the Week is a busy mom of three boys, wife, part-time worker, and Boston-qualifier whom Kari originally met at the Boston Marathon. How she “runs away” How she combines running, her family and work life, and becoming a Boston qualifier How she started her running career, despite her struggle with lifelong asthma How to add distance to your runs through recovery (yoga, compression socks, Epsom salt baths) Founder Mike Clarke of the first-ever Big Beach Marathon and Half Marathon in Gulf Shores, AL on January 31, 2016 explains how easy it is to travel to the Yellowhammer state. Don't forget to snag your 15% discount when you enter RUNLIFE during checkout at BigBeachMarathon.com/register/: Option A: Pensacola International Airport, which is located approximately 43 miles from Gulf Shores and is serviced by all of the major airline carriers Option B: Mobile Regional Airport, which is approximately 62 mile from Gulf Shores Option C: A six-hour drive from Atlanta, GA Mike also shares some breaking news with TRLS that you won't want to miss! (Hint: It involves beachfront accommodations within walking distance of the race. Everyone who registers for the race in December is eligible to win a drawing!) Serena Marie, RD Why to look for alkali in chocolate's ingredients list on nutrition labels How to choose the right type of dark chocolate to satiate your sweet tooth and replete magnesium How Kari defeated her dry skin issues by giving up dairy products Don't forget to discover the 11 Strategies to Live the Running Lifestyle, so head over to www.therunninglifestyle.com/join and check them out. Next week, Kari brings back the amazing Ellen Rohr to talk about addiction. In an upcoming episode, Kari will also talk about Jeff Galloway's Race Weekend December 11–13, which includes Barb's 5K (which Kari is running), a half marathon, and a Fit Kids Run in Atlanta, GA. Kari will be interviewing people after they cross the finish line. Namaste TRLS brothers and sisters! Images:     Contact: Jennifer Lockram: Website: RunningMovesMe.com   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

We're talking with team members of The Running Lifestyle Show (TRLS) for Action for Healthy Kids (AFHK) at the Chicago Marathon.  Hear from first-time marathoners, Minh Chien, and Todd Miller, about their respective runs.  Liz Whitteberry shares her thoughts about running her first big-city marathon in addition to running with and "coaching" Todd Miller on the course.  Serena recaps her exciting race where she did indeed, PR!  Our friend and team member, Foti Panagakos, talks about his experience where he, too, PR'd!  Coach Jeff Galloway checks in with me, Kari Gormley, and offers advice on recovery and gearing up for the NYC Marathon.  Serena discusses her favorite way to celebrate after a marathon, and we even have a product review for Trigger Point. Find Out the Top 11 Strategies to Live the Running Lifestyle HERE. Topics Discussed: Where Minh REALLY felt the pain of the marathon What Liz found interesting about running a big-city marathon Todd's mantra for finishing and how Liz was with him every step of the way What happened to Serena at Mile 20 The fun activities around the Chicago Marathon Weekend Why this was one of Foti's Top 5 Marathons The mistakes I made in the race and why they happened The recovery plan Jeff Galloway recommends for me Why Jeff Galloway recommends ElliptiGo and why I am IN LOVE with it even MORE Join Jeff Galloway at his Running School the day before the Marine Corp Marathon Why Serena had a beer after the race and what a small research study discovered about beer Serena's thoughts about me having stuffed pizza after the marathon and eating a bag of Garret's mix (it was a small bag at least!) as dinner at the airport Why Minh, Liz, Serena and I are fans of the Trigger Point Therapy foam roller and foot roller. Join the Virtual 26.2 Run benefiting Action for Healthy Kids, Serena, and me The top three takeaways from this episode are: Even though running is a solitary sport, being part of a group or mass of people makes the experience. Aim for the moon and you even if you miss, you will land upon the stars. Take a step back from an experience, even an interaction with someone, and ask yourself, what is this person/experience teaching me? Next week, we're going behind the scenes of the Chicago Marathon and bringing you inspiring interviews with runners we met during the Marathon weekend.  We're also coming up on 100 episodes!!!!! Woo hoo!!!!! What are some of your favorite episodes? What guests would you like to hear from? Please contact me HERE. Guests: Jeff Galloway: Website: jeffgalloway.com Facebook: /jeffgallowayfan Twitter: @JeffGalloway   Minh Chien:     Todd Miller:     Fotinos Panagakos:   Liz Whitteberry: Website:LizWhitteberry.com Facebook: Liz.Whitteberry Twitter: @elizabethwh   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Runar Gundersen has run the NYC Marathon 36 times and is the unofficial mayor of the race, even though he is from Norway. He shares common mistakes and what you can do to avoid them. Serena Marie, RD, busts food myths around bread and canola oil. She shares what upsets her (or you could say ticks her off) when it comes to carbohydrate recommendations for people with Type 2 Diabetes. To find out the top 11 Strategies to Live the Running Lifestyle, please click HERE. Why Runar has run the NYC Marathon Why take the ferry from Manhattan to Staten Island rather than staying at a hotel on Staten Island How the wave system works at the starting line How ElliptiGo could potentially help Runar Why blue is the best wave to be in and how to get in it What hills are the hardest on the course and how to tackle them Where the most enthusiastic crowds are along the course Sport Suds is a show sponsor and my go-to detergent to thoroughly clean my clothes and remove any lingering odors. What I especially like about Sport Suds is that it's free of dyes. As a listener of the show, you'll receive a 25% discount when you head over to Sport Suds and type in the code "RUNLIFE" at check out. Serena Marie, RD, discusses an article in the September 2015 Oprah magazine issue: Eat Like a Viking. Why Rye bread is better than Wonder bread, but what would be an even better choice Serena's take on root vegetables and why they're a good idea Why free-range protein is something she recommends What type of yogurt Serena recommends and why The low down on canola oil vs. olive oil What most "upsets" or "ticks off" Serena, makes her “feisty” and drives her "batty" Top Three Take-Aways from Runar regarding the NYC Marathon: Make it easier on your body and mind by staying in the Times Square Area. Save your body for later in the race by especially not going out fast on the Verrazano Bridge and zig-zagging to go your race pace. Soak up the crowd support especially in Brooklyn, First Avenue and around Central Park in Manhattan. Top Three Take-Aways from Serena Marie, RD, regarding the Nordic Diet The Mediterranean Diet is the most-researched diet and we should eat more like Mediterraneans rather than the Nordics. Serena recommends this as there is more long-term research on the benefits of the Mediterranean diet. Every step toward a more nutrient-dense and balanced diet is something Serena applauds. It's one step at a time so make sure to celebrate the small changes you are making. A diet rich in carbs is not balanced. If you're doing a lot of hard work outs with sprints, that is the time to eat a higher percentage of carbs. The best sources of carbs are from nutrient-dense vegetables such as beets, root vegetables, and potatoes paired with a fat. Serena and I are in the middle of our Fall Marathon Series that has us running the Chicago (completed!), NYC, and Philadelphia Marathons. Want to be part of the fun and run your own Marathon on the installment plan with us while supporting Action for Healthy Kids, Serena, and me, Kari Gormley? Head over to TheRunningLifestyle.com/my262 and join us. You will receive a certificate of accomplishment and a special Skype call with a special guest and other TRLS teammates to celebrate running 26.2 miles over a six week period (you can do more!!!!). You also are given access to a special Facebook group with your teammates, Serena Marie, RD, and me. Special welcome to Heather from Ohio, Joan from North Carolina, Helena from New Jersey, Becky from Pennsylvania, Tracy from Florida, Kate from Australia, Kathleen from New York, Elizabeth from New Jersey, Julie from Florida, and Annette from Florida. Come join these lovely people and put your running lifestyle goals out there and make it happen (just like Mariah Carey sings). Contact: Runar B. Gundersen: Website: RunarWeb.com Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Run with Serena Marie, RD, and me at therunninglifestyle.com/my262. Jeff Galloway comes on to discuss my recent 26-mile run and the lessons learned during it. Jeff reveals the times I should use when running in Chicago and specifically, how to run the Galloway Method at the marathon (this may surprise you). We talk about all the tricks the mind plays on a runner when taking on the marathon, for example. Let's just say I share many of the jitters that are common for marathoners. Why Jeff had me run 26 miles before running a marathon What is a magic mile and why it's a good predictor of race pace My stats and why Jeff is recommending a 13:00-14:00 minute pace Why I'm feeling empowered going into Chicago Why Jeff is recommending 20/30 for me Why it's never going to be easy the whole way when you run over 20 miles How to do an Acceleration Glider Why Jeff recommended I stick to 30-minute ElliptiGo rides As you increase the amount in long runs, why your body needs to rest Why recover by using ElliptiGo instead of a short run Why avoid anything that could put extra fatigue on any weak links Join Serena Marie, RD, and me when we “run” Chicago and eat our way through the neighborhoods. You can even join me for a Ride on the ElliptiGo, one of my favorite tools to live the running lifestyle, and a sponsor of the show. Here's what's going "down." Have dinner at Sweetwater Tavern & Grill at 4:30 PM on Friday, October 9th (steps from where the boat drops us off) Meet up for lunch on Saturday, October 10th at 1:30 PM at Weather Mark Tavern (just seven blocks from the expo) Go for a ride with @ElliptiGo on the Lakefront in the morning on Monday, October 12th OR from Fleet Feet, South Loop at 12:30 PM and after. Fleet Feet will have recovery services and tools. They're also going to offer FREE engraving (starting at 12:00 PM) on your Bank of America Chicago Marathon medal. Please contact me, Kari Gormley, to let me know you'll be there so I can give the restaurants an accurate count and to look out for you and/or at Fleet Feet. :-) Returning to Jeff, we cover: How the “Monkey Brain” takes over before a marathon Why I am especially fatigued right now and how it's understandable What is a gremlin and what is the name of my gremlin How far in advance to take the weather “seriously” How to alert fellow runners that you are running Galloway Style (good thing I asked!), and where to put yourself in a corral if you are running Galloway Style It's been a pleasure to work with Jeff and get ready for three marathons. Eeek - three marathons!!!! What is going on????!!!!! All I know is that I have done the work, and the only thing I can control now is my mind, and how I decide to dress for the weather. When you think about it, how much can you really control in life??? Do your clothes have a lingering odor? Or perhaps you are allergic to perfumes. Then you'll want to try Sport Suds, the sponsor of the Runner of the Week. Head over to www.sportsuds.com and put in “RUNLIFE” at checkout to receive a 15% discount. Contact: Jeff Galloway: Website: jeffgalloway.com Facebook: /jeffgallowayfan Twitter: @JeffGalloway Tom Kreider: Facebook: /tom.kreider Twitter: @TomKreider Instagram: tomkreider

Serena Marie, RD, and I share all of our tips, tricks, and ideas when it comes to what to pack, take, do before, after and during your big race.  Serena Marie, RD, clarifies what the research says when it comes to carb loading for women and men. We also discuss what is the biggest predictor of performance. Top Recommendations: Get clothes from Goodwill that you can toss at the starting line to avoid being cold Take everything you can on the plane WEAR YOUR RUNNING SHOES ON THE PLANE Send “stuff” to hotel as a plan B Buy at least two bottles of water after Security at the airport Why you want to eat vitamin C before getting a cold The mental game when it comes to carb loading Fill out the back of your bib w/contact information & pin the bib to your clothes Have arm warmers by cutting off the toes of trouser socks The many uses of coconut oil Your Jeff Galloway timer with a fresh battery Put your name on it using clear tape and a Sharpie What to put in your recovery bag including shoes, underwear, bra, deodorant, snacks Have travel docs in paper format Pack extra safety pins Travel alarm if you don't use your iPhone Why relaxing and taking it easy before a race is a good idea to help you focus on sleeping and eating How to go into a race excited Why watch Spirit of the Marathon Why we say Chi Town Serena's mantra - "I am not afraid. I was born to do this." Go to therunninglifestyle.com/my262 to run your marathon on the installment plan virtually with us and receive your very own certificate of accomplishment, access to a private Facebook Group, and a Skype Call celebrating your accomplishment with a special guest. Today's episode was brought you by Sport Suds, our go to detergent to clean our clothes.  We've tried other detergents, and Sport Suds is our favorite because it doesn't use any perfumes or dyes, and REALLY takes out odors.   As a listener of the Running Lifestyle Show, you'll receive a 15% discount when you type “RunLife” in at check out. Join Serena Marie, RD, and me when we “run” Chicago and eat our way through the neighborhoods.  You can even join me for a Ride on the ElliptiGo, one of my favorite tools to live the running lifestyle, and a sponsor of the show.  Here's what's going "down". Have dinner at Sweetwater Tavern & Grill at 4:45 PM on Friday, October 9th (steps from where the boat drops us off) Meet up for lunch on Saturday, October 10th at 1:30 PM at Weather Mark Tavern (just seven blocks from the expo) Go for a ride with @ElliptiGo on the Lakefront in the morning on Monday, October 12th OR from Fleet Feet, South Loop at 12:30 PM and after.  Fleet Feet will have recovery services and tools. They're also going to offer FREE engraving (starting at 12:00 PM) on your Bank of America Chicago Marathon medal. Please contact me, Kari Gormley, to let me know you'll be there so I can give the restaurants an accurate count and to look out for you and/or at Fleet Feet. :-) Contact: Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Vicki Huber Rudawsky, a 2 Time track Olympian shares with us how she used visualization skills, cleaning up her diet, sleeping more, listening to her body and two run in the 88 and 96 Olympics.  What's especially inspiring about Vicki's story is she had a young child at home when she qualified for the 96 Olympics.  We specifically discuss: Transitioning from a high school athlete to a collegiate athlete What she did after her freshman year in college to be the best she could be How changing her mindset was “huge” Why it's quality and not quantity How we evolve as runners Why keeping a running log is really important Look for reasons, not excuses What plays in to reaching your goals sometimes How she overcame the fear of running in her first Olympics Next week, during part 2 of 2 of Vicki's interview, we get more in depth with how she overcame injuries, the very challenging road she had from raising a child on her own to qualifying for the 96 Olympics, the amazing running community that treated her like family, how she has evolved as a runner through the years, the huge impact her husband has had on her running career, cross training, and what she recommends for any runner. All kids in the US don't have access to safe playgrounds and fitness programs and Serena Marie, RD and I are trying to make a difference by raising money for Action for Healthy Kids when we run the Chicago and NYC Marathons.  Like the show, want to help kids? Please run over to [https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192] and please donate. Every dollar counts!  Twenty Five dollars provides a school breakfast for a kid for an entire month and fifty dollars provides a fitness program. Our Runner of the Week this week is Sarah Andrus, who is also a running friend of mine.  Sarah shares how and why she became a runner “later in life” (at age 48), the races she has run, why she runs, and how she keeps motivated to keep on running. Serena Marie, RD, talks glycemic index and why she doesn't think it's a great tool to use when evaluating what foods to eat. You need to look at all of the nutrients of a food item in addition to food combining.  Serena also discusses when to eat high sugar foods and what foods are good to eat when trying to go to sleep. Serena and I talk about how are training is coming along (let's just say it's been HOT on the east coast and our times have slowed down but have also give us confidence for the fall Chicago and also NYC marathons) and the progress we are making when it comes to raising money for Action for Healthy Kids.  Everyone who donates during the month of July will be put in a raffle to win a 30 minute “hang out” session with Kari Gormley and Serena Marie, RD.  Also, the person who donates the most amount of money will be a runner of the week in August. Serena Marie RD and me (Kari Gormley) were asked to try SportSuds laundry detergent. My friends Becky Kotsifsas and Sarah Andrus wanted to get on the fun and try the detergent too as it states it takes the stink out of athletic clothes among other things. The four of us get on a four way call and all come to the conclusion that we were shocked how well it worked, not to mention being so impressed that it doesn't use harmful chemicals such as phylates, parabens, and bleach. Contact: Vicki Huber Rudawsky: Facebook: /vicki.rudawsky Sarah Andrus: Facebook /sarah.baker.andrus Twitter: @sarahba Website: AvarahConsulting.com   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   Becky Kotsifas: Twitter: @BeckyKotsifas

A balanced lifestyle for the long run... Kari Gormley is a fellow podcaster, mom, runner and she has ADHD Kari was diagnosed with ADHD 3 months ago. We discuss our Red Zone and Green Zone and the importance and challenge of outsourcing. She gives running tips. Don't worry, Kari is a mid to a back-of the pack runner. See the full show notes at  Also, I was interviewed on Kari's Podcast which was released on the same day as this episode. Go check it out in iTunes or Stitcher. Check out her show at 

Kari discusses Jeff Haden's article "7 Things Happy People Do" and how running is integrated with happiness. Serena Marie RD comes on the show and reveals the Food of the week and why garlic is a great herb to eat. Kari and Serena share many recipes of cooking with garlic.The Running Lifestyle also launches its first Monthly Challenge which is (drum roll please):Write down 3 things you are grateful for 5 times a week.  Being grateful for the small things is something happy people do.I'd love to hear what you are grateful for and how the challenge is working for you. Please check in with your progress on Facebook, Twitter or by emailing me and we can help keep each other be accountable to writing down what we are grateful for.Serena Marie, RD discusses garlic and how it's great for our hearts and rich in sulfur and selenium.  Serena likes to make her own salsa with uncooked garlic tomatoes, avocado, and cilantro.  She also likes to roast broccoli in a 400 degree oven with lemon and parmesan. When the brocolli comes out of the oven, toss it with pine nuts and fresh garlic. Himalayan salt is her preferred type of salt. It doesn't need to be iodized because its already iodized.Kari puts garlic in a marinade or salad dressing and presses a lot of garlic at once. By pressing a lot of garlic at one time, it makes it possible to save the extra and use in other recipes.