Podcasts about running lifestyle

En este episodio de Revolución de la Riqueza nos acompaña como invitado Luis Mejia Awad, emprendedor, coach de running y consultor. Fundador y CEO de BURS. Luis nos comparte su inspiradora trayectoria profesional, desde sus inicios como atleta hasta sus roles en empresas de renombre como Converse, WeWork y Bacardi. Con una conexión profunda con el deporte y una visión estratégica única, Luis nos relata su búsqueda de un camino profesional que no solo lo motive, sino que también le brinde una verdadera sensación de realización. Luis nos lleva en un viaje desde el mundo corporativo hasta su actual rol como CEO de BURS, una innovadora plataforma de entrenamiento para corredores de resistencia. Nos cuenta cómo su pasión por el running lo llevó a crear un modelo de entrenamiento personalizado, basado en tecnología y datos, que está cambiando la vida de los corredores. A lo largo de la conversación, Luis aborda temas cruciales como el desafío de competir con grandes empresas, la misión de Burs de tener un impacto genuino en la vida de los corredores, y cómo mide el éxito. Además, nos habla sobre la importancia del mentorship, sus inversiones en criptomonedas y startups. No te pierdas esta inspiradora historia de pasión, innovación y éxito en el mundo del running y el emprendimiento con Luis Mejia.    Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Trail Trash podcast, host Jason Atnip interviews Lexi from RoamLab, a couple who travel around in a truck converted into camper and participate in ultra running races. Lexi shares her running journey, starting from not being an athlete in school to picking up running in her twenties and then again in her thirties. She talks about how she and her partner Chris got into ultra running and their decision to jump straight into a 50K race. Lexi also discusses their camper van lifestyle and how it complements their love for trail running. She mentions the challenges they face in finding race opportunities and the flexibility they have in their schedule. Lexi shares their long-term running goals, including running a 100K race and potentially a 50-miler. Takeaways Lexi and her partner Chris travel around in a camper van and participate in ultra running races. They jumped straight into a 50K race as their first ultra race. Their camper van lifestyle complements their love for trail running and allows them to explore different areas. They face challenges in finding race opportunities and have to be flexible with their schedule. Their long-term running goals include running a 100K race and potentially a 50-miler. --- Support this podcast: https://podcasters.spotify.com/pod/show/thetrailtrashcast/support

When I first started running 14 years ago and signed up for races, I fell into the trap of wanting to jump into the next distance too quickly. A 10K turned into a half marathon which then led me to a marathon shortly after. I didn't know much about the sport back then but if I had to go back I would stick with one distance for a while longer until I was comfortable to move up. Recently I've been racing some shorter stuff and I have to say I'm loving it. Preparing with less mileage, running fast, racing strategically and recovering quicker too. So if your goal is a marathon or ultra this year, find a fast 5 or 10K to get you out of your comfort zone, you might surprise yourself.On this episode of Just In Stride I hit the trails with Elite sub-ultra marathoner, Remi Leroux.In his youth he loved playing tennis and excelled at it. Despite his success he decided to give it up due to the lack of resources he felt he needed to remain competitive.In fact, that's what drew him to running so much. The idea that he could run anytime, anywhere, without training partners and really be in control of his results, made distance running very attractive. Remi progressed quite rapidly, signing up for a 5K and quickly jumped up to longer distances, leading him to the Ultra trails.After years of ultra marathons, he realized he'd much rather race fast and challenge himself on the shorter mountain tracks. That transition has led him to some impressive results, racing 30 times in the last 2 seasons and finishing on 9 podiums in 2023 alone. Proof that running the distances you're passionate and training for specific goals could be the key to your own success.-------Offer from Xact Nutrition: This episode is presented by our friends at Xact Nutrition and they are offering you 15% OFF your order when you use the code JUSTINSTRIDE. So head to xactnutrition.com and fuel your goals today! Now shipping in Canada and the U.S.Thanks for tuning in to the Just In Stride Podcast. I truly appreciate you taking the time to listen and I hope you enjoyed that conversation as much as I did. Please take a minute after this to rate and review our show on Apple Podcasts. With your feedback we'll be able to make the show even better and it'll help us reach new listeners too. You can also find us on Instagram @justinstridepod and YouTube @justinstridepod for all the latest episodes and updates. Glad you came along for the ride with Just In Stride!

In this episode, Run Breiter welcomes Emily, also known as "Emilyrunsamarathon"! Emily has completed three marathons, including her most recent one, where she trained and paced her best friend for her very first marathon.Emily shares insights on how athletes who view running as a punishment can approach it to discover the physical and mental benefits the sport offers. She also discusses the resources she utilized to learn how to run her first marathon. Lastly, Emily delves into the running lifestyle in Charleston.Enjoy this fantastic episode, and "Don't Forget to Run, Breiter."

People always ask me what my favorite podcasts are. And there's always one that comes right to mind: The Singletrack Podcast. Covering all of the best athletes, hottest topics, and gripping race analysis on some of the most marquee events, Singletrack has grown to one of the biggest podcasts in the sport of trail running. And today, we have on the man behind the brand, Finn Melanson. Finn Melanson is the host of the Singletrack Podcast and runs all of the content behind the Singletrack brand. He currently manages Singletrack as his full-time career and is super passionate about adding valuable insights to the trail running community. He has an extensive background in endurance, as he's thru-hiked the AT, competed in many ultras, and continues to run and race to this day. But what really makes Finn an amazing guest to listen to is his philosophy, approach, and mindset when it comes to running. Especially when it comes to finding the best way to mold running into your lifestyle. In this episode, Finn breaks down how he started Singletrack, how you can structure your running in a way that best fits your true path in life, how he went full-time managing Singletrack, and what his biggest trends he sees ahead for the sport of running. This was truly one of my favorite episodes as it's super cool to interview a fellow (and one of my favorite) podcasters in the space. Huge thank you to Finn for making this happen! Check out the Singletrack Podcast: https://tr.ee/6Am96sKONA Follow Singletrack on IG: https://www.instagram.com/runsingletrack/?hl=en Singletrack newsletter: https://www.getrevue.co/profile/finnmelanson Check out the Singletrack job board: https://jobs.runsingletrack.com/ Singletrack YouTube page: https://www.youtube.com/channel/UCbb251iYPK4WlDmIc7GvMgg?sub_confirmation=1

Dean and Mitchell discuss what it means to “become new” and how it is more of a process than a one-time thing. Then Dean shares his thoughts on complacency and how it creeps up on us when we don't even know it's there!

Dean and Mitchell discuss a story about how we can overcome even the toughest difficulties Satan can throw at us. Then Dean shares something called The Basket Case Theory. In the end, we're all basket cases.

If you've ever felt like you were missing something in your life, the story Dean and Mitchell share today will hit home. And Dean shares his thoughts on the making of the movie Jaws in an interesting and thoughtful Dean's Thoughts.

Dean and Mitchell talk about what happens when you have a misstep in your running or your life path. Dean shares his thoughts about making reservations when you go on your next vacation as well as your eternal vacation.

Hear the story as Dean and Mitchell discuss how a life was saved through running. Then Dean shares a method for improving your odds of accomplishing the things you want to do.

Dean talks with guest and collegiate runner Kayla Mattox about her not-so-normal path to collegiate athletics. Her story is a lesson in determination. Then Dean asks the question, Is it possible to crave running?

Dean and Mitchell discuss a story about God using us for His glory when we’re attentive to His calling. Then Dean shares his thoughts on the term Victim Mentality and destructive it can be to our faith and our running.

Dean and Mitchell share a short story about being new to running. Dean shares his thoughts on the longest burning lightbulb of all time and how it relates to both our running and walk with Christ.

In week 12, Ted, Mitchell, and Dean talk about the 5K Challenge race day and what to expect. In addition, they share a story about how running provides us with the silence we need to listen to God – a silence that the world doesn't seem to provide anymore.

In week 11 Ted, Mitchell, and Dean talk about how to make your new healthy habit a lifestyle instead of just a passing fad. In addition, they share a story that talks about experiencing God – not just about knowing God.

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.

Courtney Carver, a blogger who specializes in simplicity and minimalism (who has been featured in O, The Oprah Magazine and Real Simple to name a few), explains how a Multiple Sclerosis (MS) diagnosis helped spur a major lifestyle shift. Courtney shares with Kari and guest co-host Alice Jovy—one of Kari's coaching clients—her journey through the years of changing careers and letting go of many things that have led to so much more. Kari and Alice discuss their top takeaways, including how to take a calm approach to life. Serena Marie, RD, joins Kari to discuss how they love teaching others and how to simplify what to eat to get the most nutritional bang for your buck. 2017 is the year of the Flourishing Experiment! If you'd like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show. Find out the 11 Strategies to Live the Running Lifestyle HERE. Please go HERE for this episode's show notes.

Rain Wang, a physicist, CEO at Skelmet (a sunglasses and helmet company using artificial intelligence [AI]), and runner discusses how technologies such as AI, virtual reality, augmented reality, and 3-D printing make runners' lives better. Serena Marie, RD, shares three different body types, why protein is very important for runners, and the many benefits of cooking with an Instant Pot. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Also, today's episode is sponsored by Trinity Medical. Trinity's mission is to help patients “nurture their bodies, minds, and spirits to help them achieve wellness.” Sugar is definitely something that Trinity does not recommend. You can check out their YouTube channel to learn more about the “Trinity Way” to holistic health. 2017 is the year of the Flourishing Experiment! If you'd like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show. Please go HERE for this episode's show notes.

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.

Lisah Hamilton, running coach and host of The Conscious Runner podcast shares with Kari how her competitive swimming experience led her to become a runner and attack her goals head on. The ladies discuss the benefits of being a conscious runner, the toughest job in the world, and how to keep on running. Runner of the Week, Rain Wang, shares her running experiences in Beijing, Scotland, and Canada and how they led her to compete in the Miss Universe Canada competition and own her own company that helps runners see better. Serena Marie, RD, discusses why runners need to pay attention to both the central nervous system (CNS) and peripheral nervous system (PNS) and how they play a role in weight gain and loss. 2017 is the year of the Flourishing Experiment! If you'd like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Also, today's episode is sponsored by Trinity Medical. Trinity's mission is to help patients “nurture their bodies, minds, and spirits to help them achieve wellness.” Sugar is definitely something that Trinity does not recommend. You can check out their YouTube channel to learn more about the “Trinity Way” to holistic health. Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show. Please go HERE for this episode's show notes.

Denny Krahe—athletic trainer, running coach, and podcaster—shares his top six new runner recommendations, the best type of running to make you faster (in his opinion), and what creates a recipe for disaster when it comes to first-time marathoners. Serena Marie, RD, discusses how to love your body, see yourself as an athlete, and fuel your body as an athlete. 2017 is the year of the Flourishing Experiment! If you'd like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Today's episode is sponsored by HealthIQ. Did you know that as a runner, you could qualify for lower life insurance? HealthIQ is a revolutionary company that is dedicated to helping the health-conscious population receive better insurance rates. To find out more, and to try some really fun quizzes (such as Fitness: Clothing for a Super Work Out), run over HERE. Also, today's episode is sponsored by Trinity Medical. Trinity's mission is to help patients “nurture their bodies, minds, and spirits to help them achieve wellness.” Sugar is definitely something that Trinity does not recommend. You can check out their YouTube channel to learn more about the “Trinity Way” to holistic health. Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show. Please go HERE for this episode's show notes.

Jonathan Fields is a serial entrepreneur, highly sought-after keynote speaker, author, personal trainer, yoga teacher, dad, husband, podcaster, and “assistant” camp director who runs (along with his world-class team) a mission-driven media and education venture called the Good Life Project. Jonathan and Kari discuss how to live a good life, which happens to be the title of Jonathan's third book, How to Live a Good Life. They talk about topics such as how small, consistent actions create big changes, how to find your people, vitality, the power of connection, and contribution in the world. Serena Marie, RD, reveals research that promotes juicing and souping as a way to jumpstart weight loss and why she is not a fan of this practice. 2017 is the year of the Flourishing Experiment! If you'd like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Today's episode is sponsored by HealthIQ. Did you know that as a runner, you could qualify for lower life insurance? HealthIQ is a revolutionary company that is dedicated to helping the health-conscious population receive better insurance rates. To find out more, and to try some really fun quizzes (like Blood Sugar: Ending Your Addiction to Sugar), run over HERE. Also, today's episode is sponsored by Trinity Medical. Trinity's mission is to help patients “nurture their bodies, minds, and spirits to help them achieve wellness.” Sugar is definitely something that Trinity does not recommend. You can check out their YouTube channel to learn more about the “Trinity Way” to holistic health. Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show. Please go HERE for this episode's show notes.

Melissa Jones has been to all fifty states, forty countries and counting. She's a designer, photographer, and runner. Melissa is here to share some of her travelling tips, which include how to blend in (and not look like a tourist!), how to stay safe (particularly for women), and what must-see areas to visit in Oregon, Colorado, Utah, Australia, and Cambodia. As women, we discuss a couple of our encounters and what we've learned from them—most importantly that you have to listen to your gut—oh, and that you should check travel warnings. We discuss some of Melissa's favorite places to run, as well as how to take the perfect picture. Our Runner of the Week is Jody Geibl, who is part of the Badgerland Striders and the 50 States Marathon Club. Jody shares how to dress in sub-zero-degree-Fahrenheit temperatures (she's from Wisconsin, so she has some cred!), one of the nicest things that the Des Moines Marathon does for its runners, and what races to check out in Milwaukee. We also gush about our “crush” on Dan Jansen, the Olympic speed skater who broke a world record in the 1994 Olympic 1000-meter race. Side note: Dan's best distance was the 500-meter race. There's nothing like the saying, “You don't know until you toe the line!” Serena Marie, RD, is here to explain why hemp seeds are such a better choice versus eating chia or flax seeds. Hemp seeds provide omega-3 fatty acids from ALA (alpha-Linolenic acid), similar to chia and flax seeds, meaning it is not a very "useable" form in the human body (bioavailability is around 5%). The advantage of choosing hemp over chia or flax is that it provides two and a half times more protein per serving than chia with 10 grams of protein per three tablespoons. 2017 is the year of the Flourishing Experiment! If you'd like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Today's episode is sponsored by HealthIQ. Did you know that as a runner, you could qualify for lower life insurance? HealthIQ is a revolutionary company that is dedicated to helping the health-conscious population receive better insurance rates. To find out more, and to try some really fun quizzes (like the Health IQ Test for Vegetables That Fight the Winter Blues with Greens) run over HERE. Also, today's episode is sponsored by Trinity Medical. Trinity's mission is to help patients “nurture their bodies, minds, and spirits to help them achieve wellness.” You can check out their Youtube channel to learn more about the Trinity Way to holistic health. Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show. Please go HERE for this episode's show notes.

Eric Zimmer, host of 2014 award-winning One You Feed podcast, shares his journey from beating addiction to taking a holistic approach to life. He shares what stopped his first marathon training and what role running plays in his life. Kari and Serena Marie, RD, discuss the best foods to eat or avoid if you have had/or are currently experiencing depression (but these recommendations are amazing for everyone!) 2017 is the year of the Flourishing Experiment! If you'd like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Today's episode is sponsored by HealthIQ. Did you know that as a runner you could qualify for lower life insurance? HealthIQ is a revolutionary company dedicated to helping the health-conscious population receive better insurance rates. To find out more, and to try some really fun quizzes, run over HERE. Also, today's episode is sponsored by Trinity Medical. Trinity is dedicated to spreading the message of a holistic lifestyle and has created a Youtube channel dedicated to the “Trinity Way to Health and Happiness.” Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show. Please go HERE for this episode's show notes.

Kari and Serena Marie, RD, discuss the status and progress of Serena's broken foot and her top tip for someone who has broken a foot. They discuss why and how to set intentions, what theirs are, and how to use intentions as a way to set goals. Kari and Serena chat about strategies such as finding quotes to guide your actions, looking at your childhood experiences, examining your lifestyle choices, incorporating mantras, and using experiments. Kari shares why she has created her 2017 Flourishing Experiment and what she expects to gain from it. If you'd like to join a group to help you with your habits and resolutions, or create a Flourishing experiment yourself, reach out to Kari at the Kari@TheRunningLifestyle.com for more information. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Please go HERE for this episode's show notes. Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.

Dean Karnazes is back to share his latest journeys to Haiti, Uzbekistan, Kyrgyzstan, and Kazakhstan. Dean's experiences in these countries are through the lens of a sports ambassador this time, which is an all-new experience for him! He hopes that this is just the beginning of his goal to run a marathon in every country in the world in one year. Dean talks about his latest book, The Road to Sparta: Reliving the Ancient Battle and Epic Run That Inspired the World's Greatest Footrace, debunks a big myth about the marathon distance, shares his experiences running in Wisconsin, explains what could be a challenge in the quest to “run the world,” and what he would recommend for someone wanting to follow their passion and work in the running industry. Serena Marie, RD, discusses why what runners eat is so important because of oxidative stress that they put on their bodies. She also highlights what foods to focus on for fuel. Also, it's that time of year when we all make resolutions and goals. One of the best ways to achieve your goal is to be a part of a group. Research shows that many people learn best from each other. Here at The Running Lifestyle Show, we would like to offer you a special Coaching and Accountability Goals group exclusively for listeners only. The group will include four weeks of a weekly online meeting with Kari, plus members will be paired up with accountability partners. The price is $100, and the group is capped at ten participants total. E-mail Kari at Kari@TheRunningLifestyle.com for more information or to sign up! Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Please go HERE for this episode's show notes. Click HERE to receive special gifts and to support The Running Lifestyle Show.

Kari and Serena Marie, RD, discuss listeners' most downloaded 2016 episodes, their favorite episodes, and the surprising results. If you're new to The Running Lifestyle Show, this is a nice way to hear what the most popular 2016 episodes are and what Kari and Serena took away from each show. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Please go HERE for this episode's show notes. Click HERE to find products and services mentioned during The Running Lifestyle Show.

Dean Karnazes has been named one of Time Magazine's Top 100 Most Influential, and he's here to share how you can follow your heart and create a career out of your passion. Dean discusses how he went from working a “cush” white-collar job to being a professional athlete. He talks about Girls on the Run—where he has seen the happiest people, some of the interesting people he's met “on the run,” what a “normal” day is for him, and why he is passionate about Run World.  This is a re-run of a discussion that took place in November 2014, but it includes updates on what Dean has been up to, the races that Runner of the Week—Leeann Faust—has run, and one of the favorite topics of The Running Lifestyle Show listeners—fat-adapted eating. Serena Marie, RD, explains what a fat-adapted diet is and how to live on one. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Please go HERE for this episode's show notes. Click HERE to receive special gifts and to support The Running Lifestyle Show.

Hunter Clarke-Fields, Mindfulness Mama Mentor, joins Kari for a walk in a Delaware State Park to discuss what mindfulness is, how to practice it, and how to use it with all of your relationships. The ladies discuss how to be present, which is an ideal way to approach every experience, and how to use these skills during the holidays and all through the year. Serena Marie, RD, comes back for a “re-run” to discuss what to look for when selecting chocolate. She also discusses how she defines a fat-adapted diet. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle. Please go HERE for this episode's show notes.

Serena Marie, RD, and Kari recommend their top strategies for making the holidays a happy, healthful time of year. They also share their favorite runner gift ideas. The ladies stress the benefits of consistent exercise to affect mood and also discuss how to handle excessive holiday food and drinks. Kari shares a number of books that she highly recommends for leading a healthy lifestyle. Please support our sponsor and fellow runner, Vacation Planner Tom, who can help with all of your travel needs with no additional cost to you. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to recive your Strategies to Live the Running Lifestyle. Please go HERE for this episode's show notes.

Kristen Truempy, host of The Positive Psychology Podcast, “runs by” to share what positive psychology is and how it can relate to running. She shares examples of how to use your strengths in everyday life and how to apply them while running. Kristen also recounts her first half marathon experience and the surprising fans that cheered her on. Serena Marie, RD, discusses why bone broth is awesome—especially for runners. Please support our sponsor and fellow runner, Vacation Planner Tom, who can help with all of your travel needs with no additional cost to you. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to recive your Strategies to Live the Running Lifestyle. Please go HERE for this episode's show notes.

Jt Clough, a nine-time Ironman, business coach, and dog trainer shares how to balance fitness and life after over doing it. This is a raw conversation between Jt and Kari about how to recognize when you're overtraining, how to find a new sport and not compete, and how to realize you don't need to go “the distance” to move your body. Serena Marie, RD, is back with a re-run conversation that aired in April 2015 to discuss the importance of iron in your diet and where to get the best sources of iron. Please support our sponsor and fellow runner, Vacation Planner Tom, who can help with all of your travel needs with no additional cost to you. Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to recive your Strategies to Live the Running Lifestyle. Please visit HERE for show notes.

Come and “party” with Serena Marie, RD, and Kari when they answer questions about chocolate, weight loss, podcasting, and grit. You'll hear some things never discussed on air before and a lot of giggling. Celebrate good times, come on! It's a celebration! As Kool and the Gang sings. We're celebrating the second birthday  of The Running Lifestyle Show. Come join me and our go-to, real-food dietitian, Serena Marie, RD, when we answer listeners' questions and reminisce about our favorites memories from these last two years. It wouldn't be a show without Serena teaching us something we need to know—and SMRD doesn't disappoint. Serena Marie, RD, talks about what chocolate to eat (hint: non-alkali cocoa, > 70% chocolate, and one other super helpful tip) and what is better for weight loss when it comes to sprinting and strength training. In honor of our “birthday”, I also get her riled up over one of the things that makes her “batty” when it comes to nutrition. Think BMI.   Next week's show is about two secrets from a “running dynasty” high school running coach and father of an Olympic Trials runner, Chris Ramsey. Want to be a part of a community that creates new behaviors and turns them into habits? TRLS is forming a special group in the fall that you won't want to miss! To make sure you're the first one to know the deets, head over to www.therunninglifestyle.com/join, and you'll receive the 11 Strategies to Live the Running Lifestyle. LOVE The Running Lifestyle Show and want to be a part of the friend of the show who helps keep it running? There are a lot of awesome benefits in store for you. Head over here: www.therunninglifestyle.com/support Links 100th Episode of The Running Lifestyle Serena's Ice Cream Flavor Contacts: Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley Let's Chat via E-mail   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: SerenaMarieRD Twitter: @SerenaMarieRD Instagram: @SerenaMarieRD   iTunes Review and how to subscribe It's really helpful (and greatly appreciated!) when podcast listeners leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Launch Apple's Podcast app. Tap the Search tab. Enter The Running Lifestyle Show. Tap the blue Search key at the bottom right. Tap the album art for the podcast. Tap the Reviews tab. Tap Write a Review at the bottom. Write your review! To subscribe to The Running Lifestyle Show, follow these easy steps: Just hit Subscribe, and new episodes will be pushed to you as soon as they're released. It's that easy, lemon squeezy.

Dan McConnell, a physical therapist, and Ironman, evaluates Kari's gait and discusses what causes new and distance runners' injuries. Runner of the Week, Juan Sepúlveda, shares his running journey, being a performer at Disney World, his secret place to run at Disney World, and a tip you probably don't know about how to avoid the crowds. Serena Marie, RD, talks about all-things cherries. We've got a fun episode for you today (with a lot of segments taking place “on location”). Dan McConnell, a physical therapist and Ironman, explains top runners' injuries while analyzing my gait and doing “work” on me. It. was. Painful!!!!!! You can click HERE to see the videos on Facebook. You'll see how my weird gait has affected the bulge on my disc and how and why Dan uses the Graston Technique to treat me. Spoiler alert: I could barely talk at one point because the pain was so intense. You have to hear must-do Disney tips from podcaster and Runner of the Week, Juan Sepúlveda. Even though I've been to Disney World seven times, I had no idea about the tips that Juan shared. Serena Marie, RD, shares why she is grateful for cherries (and how they're amazing for us runners), and I give a gratitude update about my toenail. Next week's topic is the two-year celebration of The Running Lifestyle Show as Serena Marie, RD, and I  answer your questions. Want to be a part of a community that creates new behaviors and turns them into habits? TRLS is forming a special group in the fall that you won't want to miss! To make sure you're the first one to know the deets, head over to www.therunninglifestyle.com/join and you'll receive the 11 Strategies to Live the Running Lifestyle. LOVE The Running Lifestyle Show and want to be a part of the friend of the show who helps keep it running? There are a lot of awesome benefits in store for you. Head over here: www.therunninglifestyle.com/support   Contact Details Dan McConnell NovaCare Webpage for Wilmington Location NovaCare Facebook: /NovaCareRehabilitation NovaCare Twitter: @novacare   Juan Sepúlveda Website: TheGentlemensBrotherhood.com Facebook: TheGentlemensBrotherhood Twitter: @TheGentsBro YouTube: www.youtube.com/thegentlemensbrotherhood   Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley Let's Chat via E-mail   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   iTunes Review and how to subscribe It's really helpful (and greatly appreciated!) when podcast listeners leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Launch Apple's Podcast app. Tap the Search tab. Enter the name of the podcast you want to rate or review. Tap the blue Search key at the bottom right. Tap the album art for the podcast. Tap the Reviews tab. Tap Write a Review at the bottom. Thank you for writing a review. To subscribe to The Running Lifestyle Show, follow this easy step: Just hit subscribe on the button that says subscribe and new episodes will be pushed to you as soon as they're released. It's that easy, lemon squeezy.

Kari reconnects with friends who are like a brother, a sister, and mentors all rolled into one. Anna Vocino shares how she has worked through fear, shame, and vulnerability as a voice-over professional, co-host of the Angriest Trainer podcast, comedian, and cookbook author. Vinnie Tortorich, “the other half of the Angriest Trainer podcast,” talks about how podcasting has affected his life. Serena Marie, RD, recommends nutrient-dense breakfasts. Featured Guests and Runners of the Week: Anna Vocino with a “Run By” from Vinnie Tortorich This episode is all over the place! You're going to hear about how fear and shame can get in the way (we're channeling Brene' Brown here, and if you don't know her, you need to run over to her website!), food intolerances, the challenges of writing a book, and how having a podcast is hard and very rewarding work with voice-over artist, comedian, cookbook author, and runner, Anna Vocino. The “other half of the Angriest Trainer podcast”—and the trainer himself—Vinnie Tortorich comes on after our “girl talk” and shares what having a podcast has brought into his life. Serena Marie, RD Go-to, real-food dietician, Serena Marie, RD, talks about great things to eat for breakfast, such as coconut pancakes, Greek yogurt (choose full fat if it comes from a grass-fed cow or choose organic; choose low fat if it's not either of those two), or scrambled organic tofu with spices (vanilla extract, stevia, berries, and silken organic tofu). Gratitude Jar I'm grateful that I have realized the connection when I don't eat well, I don't feel well. Serena is happy that her grocery store is expanding. Links Discussed: www.brenebrown.com www.medicalmedium.com http://icehousecomedy.com/ www.insidequest.com Want to be a part of a community that creates new behaviors and turns them into habits? TRLS is forming a special group in the fall that you won't want to miss! To make sure you're the first one to know the deets, head over to www.therunninglifestyle.com/join, and you'll receive the 11 Strategies to Live the Running Lifestyle. It's really helpful for podcast listeners to leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Also visit the Support tab on the TRLS site! Launch Apple's Podcast app. Tap the Search tab. Enter the name of the podcast you want to rate or review. Tap the blue Search key at the bottom right. Tap the album art for the podcast. Tap the Reviews tab. Tap Write a Review at the bottom. Write your review! Contact: Anna Vocino: Website: AnnaVocino.com, GlutenFreeAnna.com Facebook: /anna.vocino Twitter: @AnnaVocino   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Kari interviews a mother-daughter trio who ran the relay portion of the Delaware Marathon Running Festival in May 2016. They talk about the mother-daughter relationship, how running is a gift, and how we can share running with our families. They also chat about how it's never too late to try something new, body image in regard to how to raise daughters, and being present in moments you know you'll have for the rest of your life. Kari and Serena Marie, RD, talk about “outside grocery stores” and Serena's and Kari's favorite items to snag (which might surprise you!). It's really never too late to try something new, is it? Whether it's trying a new food or starting a new exercise routine, you're apt to never regret giving it a try! We all have choices in life, and what we choose affects more than just ourselves at times. Look around you and think about your role models and also who you might be a role model to! Check out these TRLS episodes that today's inspiring mother-daughter trio and our own go-to, real-food dietician would recommend: TRLS Episode 30: Bird-in-Hand Race Report TRLS Episode 48: Margaret Webb TRLS Episode 12: Delaware Marathon Festival Featured Guests and Runners of the Week: The Sepinwalls The Sepinwalls (mother Sharyn and two daughters Deborah and Amy) talk about running the Delaware Marathon Running Festival relay together and how that was to run on a relay team. They talk about how to raise daughters with strong self-esteems and about modeling your behavior can make a difference in your children's lives. It's all-too easy to be hard on yourself, but you have to push past that to set a good example for your children! Originally it was the daughters' joint moment of genius to run the relay option. When they first e-mailed Sharyn with the idea, she responded immediately and thought it was a good idea. All of a sudden, Sharyn realized that she had to train. Amy first ran the half in 2014, and Amy, Deborah, and their father ran the relay portion in 2015. They thought that the race was a very easy event logistically and very well run, so they wanted to do it again in 2016. Their father was injured in 2016 so wasn't able to be a part of the relay team. They want to include their youngest sister Andrea to make it a family event in the future. Sharyn explains that about a year ago she attended boot camp classes but wasn't into running. She spent a good part of the winter in Florida, so she was able to exercise every day and to start a walk/run/swim regime. She Googled “Couch potato to 5K” but didn't see any programs that she fell in love with, so she asked her husband (a seasoned marathoner) to help with a training plan. From starting to adapt a running lifestyle, she felt accomplished and good about herself. It was empowering. Deborah makes CDs for Sharyn with all of her favorite music. Amy is Sharyn's go-to person for exercise and running advice. Both daughters are her inspiration in starting this journey to train for the relay. She quickly realized that she had the ability and the energy to run, and she's very proud of herself and amazed. Kari's definition of a runner is that if there were a fire, you could run. It's about health, the mind, and keeping yourself healthy for the long haul with running. Deborah is a psychologist, and she encourages physical activity, which is an important adjunct to mental health treatment. She incorporates it in her treatment recommendations. She thinks it's so remarkable that even though her mom's mind says, “I hate exercising,” she didn't let her body follow suit. She chooses a different course for herself independent of her mind. Amy lives in Swarthmore and works in Philadelphia. Her work is in ethics and law, and she works in a department with a good number of very serious runners. There's a culture around participating in many running events. After running, Amy feels like it's a lifesaver and refreshing. It's time for her to be alone and be in her head. She tries to race one race per month. She feels like the effort that she puts in pays off. Amy recommends races in the Lancaster, PA area (like the Bird-in-Hand Half Marathon [find out what the Road Apple award is!] and Garden Spot Half Marathon, which includes access to a pool and hot showers after the event) that go through Amish farmland. She loves seeing the Amish children and horse-drawn carriages. It feels like being a world away. Deborah recommends the very first half marathon that she ran on her birthday and in her dad. It's the Kiawah Island Golf Resort Marathon and Half Marathon in South Carolina. She also loves the Vermont Covered Bridges Half Marathon. She also really likes the Cohasset Road Race by the Sea (10K in MA). Sharyn's husband started running in his 40s, he has run two marathons, and his daughters were inspired by virtue of watching him train. Sharyn admits to not always being the best role model when it comes to fitness and healthy eating. Sharyn teaches at McGill University in Montreal, and her PhD is in integrated studies. She completed her PhD in 2002, and Deborah and Amy both have PhDs as well. As moms, we're doing the best job we can, and perhaps not everything we do in our lives is role-model material. Raising three daughters, Sharyn feels like she wasn't being mindful about what she would say about her body, what she cooked, and getting on the scale as they grew up. She feels like she could have promoted a better body image. As she looks back on it, she realizes there were some judgment errors along the way. She mentions being black and right with no gray. Amy and Deborah agree that there wasn't such a social consciousness around body image versus today, so she thinks Sharyn's thinking in an unfair way because the level of information and accessibility wasn't what it is today. As a result of that, they picked up where their parents left off to develop habits and relationships to food, body image, and so on. They hope to do one of the Lancaster County area events as a family or the Delaware Running Festival next year to make it an annual tradition. Before the relay, Sharyn was very nervous even though she trained and worked so hard to do the distance. The relay for the daughters was about celebrating their mom and the fact that she could run at almost 70 years old. The end of the race was extremely emotional for Sharyn, which surprised her. Her grandson made a wonderful poster, and they made t-shirts to wear that said, “Go Sharyn!” Sharyn feels that running is a gift that shouldn't be taken for granted. It's really helpful for podcast listeners to leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Also visit the Support tab on the TRLS site! Launch Apple's Podcast app. Tap the Search tab. Enter the name of the podcast you want to rate or review. Tap the blue Search key at the bottom right. Tap the album art for the podcast. Tap the Reviews tab. Tap Write a Review at the bottom. Write your review! Connect with us on Twitter, Facebook, or via e-mail! Thank you to BrandonTBM who gave a five-star review and said this: Serena Marie, RD Kari and Serena Marie, RD, chat about farmers markets picks. Serena shares her love of farmers markets (a.k.a. a grocery store outside). She thinks it's a really great way to support your local community and get access to some really awesome items that you might not be able to get otherwise. It's a great thing to do with your children to expose them to healthy eating. Kari likes the CSA box option. She like to get to know the farmers and ask them tips on how to pick out items. Some of Serena's favorite items to buy at farmers markets are eggs, bison bones (to freeze and use them for homemade broth or soups), and fat (such as duck fat). Gratitude Jar (Woot! Woot!) Kari is grateful for the swimming pool at the swim team at the JCC. Serena is grateful for the Fitocracy app that helps you track your fitness routine or running. It has a competitive element to it with earning points. Next week, Kari offers some running tips to well-known comedian, Dan Nainan, who's looking to become a runner. They also talk about how Dan cheated death six months ago and about his plans to become a runner. Kari raves about her family's watermelon slushy where you blend ice, watermelon, and fresh mint. Do you have a favorite summer drink recipe that you'd like to share? Sign up for the 11 Strategies to Live the Running Lifestyle here. Pictures: Contact: Deborah Sepinwall: Email: deborahsepinwall@gmail.com   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

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!

Listen to a recorded Periscope broadcast with Kari and Jeff Paladina, who also comes on the show to share his running journey and why he created the running meet up in Mechanicsburg (a suburb of Harrisburg, PA) with the River Runners group. Several runners from the Fleet Feet store in Mechanicsburg are also featured, and they talk about the gift of running and some of their most memorable races and running advice. Dr. Marjorie Dejoie, MD, returns to the podcast to discuss how this winter has affected her running and her sickle cell disease. Serena Marie, RD, talks about when to time your carbs and protein based on your fat-burning or speed goals. Featured Guests and Runners of the Week: River Runners Kari meets up with Jeff Paladina at a local Wegmans in Mechanicsburg, PA, to share some inspiring River Runners runners' stories. Mike: He has lost quite a bit of weight through Weight Watchers and running. His quality of life has greatly improved. “Everything's possible that wasn't possible before,” he says. He used to have a bowl of pretzels before dinner after work, but now he is much more active (swimming, biking, triathlons), and his self confidence has soared. He never wants to forget what it was like to be heavy, so he never wants to go back to that again. His first marathon was 10/10/10 at the Steamtown Marathon. Holly: Her favorite race distance is the marathon, because running 5Ks are hardcore; she did a 50-miler in December, and liked running slower and being able to chat with other runners. She has had to keep her weight in check and to properly hydrate in order to be able to run longer distances. For anyone thinking about running, she recommends working on your mental strength. She admits, “I never toe a starting line now without thinking I'll get a PR [personal record].” Katie: Her husband started running because of her running. He ran cross country in high school, and this time around is a total new experience. She was always after him to work out with her, but through running, they've been able to spend more time together and have met some great people. It gives them something to do together after work and to feel more excited about the area that they live in. Katie was never a runner, but last year they signed up for a 5K and haven't stopped since. Kathy: Her favorite/most memorable race is a half marathon in China, which was her second half marathon! She had to bring her own water to the race. Her first marathon was the Harrisburg Marathon, which was great, because there were so many people associated with the River Runners along the course. She ended up qualifying for the Boston Marathon at that marathon. Jeff: His top tip is for being aware of lyme ticks is making sure to use socks and long sleeves or a repellent (like oregano oil) to protect yourself and remembering to check yourself once you get home for ticks. Jeff and Kari walked together during the Harrisburg meet up, and they talked a lot about Lyme disease. Michelle: She co-founded the Facebook group once they found a need on their long runs for company and safety. For example, they do the Pennsylvania Farm Show Milkshake Run and then head over for milkshakes. Having an extended running family really keeps you motivated. Shelly: She has been running for eight years, and the strangest thing she's seen while out running is a man aiming at her and her dogs with a gun. One of her best memories is the Entenmann's Town of Islip Great South Bay Run half marathon in Long Island, NY, where her goal was to finish in under three hours despite the brutal wind, and she did it! She won a Side Stitch by Ginny headband at the TRLS meet up. Brad: His new favorite marathon is the Sketchers Performance Los Angeles Marathon, but he has run the Walt Disney World Dopey Challenge since 2009 every year, the Bank of America Chicago Marathon, the TCS New York City Marathon, and so on. The crowds were so generous, and the amount of food was amazing. He was in awe of the Students Run L.A. His advice would be to have fun and enjoy the Disney races—just run for the experience! He has completed twenty-five marathons! Marni: She just ran the Marine Corps Marathon, and she thought it was tough. She got injured during her training, but she did her best under her circumstances. The Blue Mile is so inspiring. She highly recommends this race as a destination race. She used to run every now and stuck to the treadmill too much and didn't know anything about proper training. Finally, she did Couch to 5K with her husband, and her training felt much easier. The program is only nine or ten weeks, so she suggests sticking with it for that long to give it a chance. She questions, “What have you lost if you don't like it?” Michelle: She runs with several groups, and she's been doing the Fleet Feet Boston training program. She used to train at the Fleet Feet Columbus, OH group before she came to PA. She thrives on running schedules and being told what to do. This will be her third Boston Marathon. She encourages any runner to watch the Boston Marathon. Jeff Paladina Jeff decided to have a group run with Kari because the running community is incredible in Harrisburg, and he wanted an excuse to throw a party! Originally, Jeff took a picture of a Pittsburgh Starbucks mug and asked Kari to come run in Pittsburgh. Kari messaged back and forth with Jeff on Facebook, because she knew she would be in Jeff's neck of the woods for the Big Kahuna's swim meet. He got involved with his running community because he had children in travel sports, which took up a lot of his time. It made training very difficult. One of his friends started a purely Facebook-driven group called the River Runners, and he can post on the group his pace and distance to meet up with fellow runners. Eventually, he started running with more and more people, and they became a second family to him. They support each other in their victories or throughout injuries, and it's an amazing fraternity. At first, the running was primary for him and the social aspect was secondary, but now they're at least equal. He's excited when the group gets new runners, because he loves connecting with them and learning about them. Every single person shows up on race day with a story, and we're all there together for a common purpose. Not while on the run, some of his favorite moments, including one friend was unemployed for awhile, and the group raised $1,700 for him and threw him a surprise party. He PRed by thirteen seconds at the Via Marathon (in Allentown, PA), and he didn't realize his running friends would be there. They brought megaphones and spread out along the course. His friend Marni jumped in the race around Mile 20, which was amazing. Some of his favorite PA races include the Pittsburgh Marathon, the Richard S. Caliguiri City of Pittsburgh Great Race, and the Capital 10-Miler, the Harrisburg half marathon, and the Harrisburg Marathon (the last two are like “runner holidays”). He shares how listening to Vinnie Tortorich talk about no sugar and no grains has helped his running. He had heard Vinnie on the Marathon Training Academy podcast and cut out all artificial sweeteners and dropped about fifteen pounds. In 2014, he had run the Pittsburgh Marathon in about 4:45, and he ran the Sugarloaf Marathon in 4:10 last year. He started with diet changes, and now he trains harder because he's excited about his performance. He's part of the Fleet Feet training program for speed work and long runs. For someone who's looking for words of encouragement, don't worry about your pace or that you're not “fast enough.” Running groups have people at all different paces. Joining a group will change your health and your life forever. Just-in-Time Jabra Last chance this month! Jabra, a TRLS sponsor, is giving away a pair of Pulse or Coach earbuds in March! Sprint over to Jabra.com/TRL and sign up for the TRLS e­mail list at therunninglifestyle.com/join to enter to win. This month's winner will also get a thirty-­­minute Skype chat with Kari. She loves the Pulse model because of the five different ear bud sizes/fits, the in-ear heart rate monitoring, and the ability to sync the earbuds to other running apps or use the Jabra app.  Marjorie Dejoie, MD Marjorie Dejoie, MD, joins Kari to update listeners on her running and how her sickle cell disease affects her running journey. She was featured on “Using Exercise, Nutrition, and Mindfulness to Attack Sickle-Cell Disease” (Episode 102). Marjorie is training for a 5K run with a fifty-member group on April 8 and for the Blue Cross Broad Street Run on May 1. This winter has been quite challenging on Marjorie's health, especially because of the fluctuating weather temperatures. Spikes in temperature, precipitation, and humidity are also triggers. The quality of the air changes drastically with up-and-down temperatures. She's done a lot of indoor runs when she's had to taper, and she tries to always keep moving. What you put into your body (an anti-inflammatory meal plan) and what your mindset is (positive) will strengthen your immune system. She surrounds herself with people like Kari who won't let her stop or slow down. Marjorie is taking a class right now with Deepak Chopra and Dr. Wild Divine on biogenetics. Even though we're genetically coded, it doesn't be we are fated to be that way. To attend this type of Deepak Chopra online course, go here. Use the power of continual positive thinking. You're not going to just change someone's mind right away, but what you can do is engage them in a different conversation (how you speak and the examples that you use). Reminder: The April Book Club book is 168 Hours: You Have More Time Than You Think by Laura Vanderkam. Announcement: On Sunday, April 17, Kari and Marjorie will be at Philadelphia Runner for an all-women's event at 9 a.m. EST in the Center City location to focus on how to construct a vision board (specifically the components that you should be aware of when constructing a vision board). Attendees will make their own vision boards. org is Marjorie's web site, which stands for Marjorie's initials and the following: Make A Difference FITness Measured Ability During Functional Integral Training Medicine Actively Delivered For Individualized Treatment Serena Marie, RD Serena Marie, RD, chats with Kari about a frequent request Periscope question (@SerenaMarieRD) about fueling for your fat/weight-loss goals versus athletic performance goals. Have your eye on one prize—either fat loss or performance. If you are increasing metabolism and insulin sensitivity to burn fat through sprints, hill repeats, and so on, do your workouts on a lower-carb day. Concentrate on depleting glycogen stores that way you're utilizing the stored sugar in your muscles, and once your body uses the glycogen, it will pull energy from fat stores next. Post-workout, your muscles are asking for sugar, but you didn't replenish it with sugar if you're looking to decrease fat, so your body will use body fat to fuel your recovery. Someone who is performance oriented and wants to recover ASAP might want to have a small carb snack before a workout. After a workout, consume 20–30 grams of lean protein and pair it with at least 25 grams of carbs. They key is to pair the two together. Food journaling could come in handy to figure out how many carbs you need post-workout to feel your best. Level 2 of the Shake Yo' Sugar Habit challenge focuses on people who want to train hard and receive a personalized macronutrient distribution breakdown. Serena can tell you how many grams of carbs to consume per day and at what time of the day. Gratitude Jar (Woot! Woot!) This week, Serena is grateful for her running club (the South Brooklyn Running Club). She's happy that she took the plunge and finally went! Kari is grateful that the Fleet Feet store in Mechanicsburg, PA, gave her the opportunity to come chat about the 11 Strategies to Live the Running Lifestyle. She's also grateful for all of her fellow runners. Tweet Kari (@KariGormley) to share what you're grateful for, join the TRLS mailing list and hit Reply, or e-mail Kari@TheRunningLifestyle.com. Next week, Dr. John Ratey talks about sugar and depression. Serena Marie, RD, talks about the nutrition aspect from what Dr. Ratey shares.   Contact: Dr. Marjorie Dejoie: Website: MadFit.org   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Featured guest and Runner of the Week, Kim Stemple, gives listeners an update on her health and her organization We Finish Together since her last appearance on TRLS in November and since her story went viral through Runner's World and social media. Go-to, real-food dietitian Serena Marie, RD, talks about the importance of being mindful and having conversations during mealtimes. Kari and Serena also get deep and discuss gratitude. Featured Guest and Runner of the Week: Kim Stemple Kim Stemple, previously featured on “Special Mindful Monday w/Kim Stemple, Founder Of We Finish Together” (Episode 103) gives Kari and listeners an update on her health issues, including a painful nerve condition called sodium channelopathy, a rare mitochondrial disease, benign bone tumors, and lymphoma. Kim is at the National Institute of Health (NIH) in Maryland currently, and her doctors are baffled as to how she's frankly still alive. Kari and Kim recap the Cupid's Undie Run in Washington, DC in February and what a wonderful race it is that goes to charity (Children's Tumor Foundation). She shares what she's learned being in palliative care, which is a multidisciplinary approach to specialised medical care for people with serious illnesses. It focuses on providing patients with relief from the symptoms, pain, physical stress, and mental stress of a serious illness—whatever the diagnosis. This month, she's hoping to do the Shamrock Marathon's Townebank 8K and the Anthem half marathon in Virginia Beach, VA, then she hopes to do a North Face Endurance Challenge 50K trail race in April. Her palliative care doctor approves of Kim having goals and anything to keep her going, and the 50K will be a family event. Kari mentions “What Happy People Do” (Episode 24) based off of Bronnie Ware's book—some of the top things that people share with her. Kari asked Kim if she felt comfortable sharing, and Kim thinks it's necessary to talk about what happy people do in the face of challenges. Every moment is a gift, and we tend to look at the negative side, and Kim looks at the positive side now since she's been in palliative care. Everyone's journey isn't the same, and we need to talk about other things than being sick and to talk about what makes us happy. Kim tries to look at the present and takes things one day at a time. Things are so much worse if you dread them versus just hoping for the best. Take the happiness as it comes, and don't dread what's to come. Don't sweat Mile 26 of the marathon at Mile 1. Run each mile that you're in. She also talks about wishing she had gotten together with friends more despite the messy house or no makeup. The you is what's inside, not how clean your house is or what's on your face. Just like a runner is a runner no matter how fast you can. Kim's big thing now is to smile at every runner that she sees and to say hi. It calms people down and changes the race experience. Don't let a [test] result (of any kind) measure you. You are not your finishing time in a marathon or how much money you have in a bank account. What you say to someone else defines you as a person. With We Finish Together, the medal is a way to get the ribbon to someone, but it's the words on the ribbon that mean the most. Right now the organization is doing a children's literacy outreach program. They send medals to hospitals, such as to a girl named Ruby. According to the We Finish Together Facebook page, “She received her own medal for strength and courage while battling soft tissue cancer. Since then, Ruby's been paying it forward and handing out medals to her friends at the Children's Hospital of Atlanta.” They use the medals as art therapy! We Finish Together also sends medals to an organization called Back on My Feet, which “uses running and community to motivate and support individuals every step of the way from homelessness to independence” according to their site. To start your own We Finish Together fleet, go to the site here. The second life of the medal is so inspiring! Be afraid not to try. Don't be afraid to fail. Start within your own community to see what you can do and how to be a positive force. No one's day is promised, so find a way to find some happiness in every day. Use your energy wisely, and be the change of positive. Marchin' (or Runnin') with Jabra TRLS show sponsor, Denmark-based Jabra, is giving away a pair of Pulse or Coach earbuds this month, so run over to Jabra.com/TRL and sign up for the TRLS e­mail list at therunninglifestyle.com/join to enter to win (in addition to receiveing the amazing 11 Strategies to Live the Running Lifestyle)! This month's winner will also be the lucky recipient of a thirty-­­minute Skype chat with Kari. She loves the Pulse model because of its unparalleled sound quality, it's customizable ear bud options, and available in-ear heart rate monitoring feature. Serena Marie, RD Serena Marie, RD, talks about studies which strongly suggest that children who eat meals with their families have lower BMIs. Maximize the quality time that you have with your family but also better your children's health. Studies focused on three actions: #1: Create the habit if it doesn't exist already of finding time to eat with your family and children. Put meals on the schedule if need be. Kari's husband and son make sure to have breakfast together. They have dinner together at least three times a week. #2: It's also important to spend around 20 minutes at the table during meals. #3: Have positive conversation at the dinner table. Keep the conversation light in general. Kari loves the idea of discussing with her family what was one positive during everyone's day but also what was something each person has failed at (which might sound counterintuitive). Sometimes we're so afraid of failure, that we don't try things. Kari mentions Dr. Carol Dweck of Stanford University who talks about having a fixed or a growth mindset. One of the worst things we can say to a child is that he or she is smart. The most important thing that kids can do is to try. She also mentions Brene' Brown's books Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead and Rising Strong. Kari has inspired Serena to try new things and not to shy away from new challenges. Kari talks about her three vision boards, one of which from November 2013 says the following: Possible Spread a little sunshine Courage Serena tells the story of she and Tim Van Hooser (the “master connector”) in the grocery store. Kari chats about the gratitude jar concept in her house. They write things that they are grateful for on brightly colored sticky notes and place them in the jar. Kari asks what Serena is grateful for, and she says she's happy for a lifting victory during a squat (her heaviest weight to date) recently, and she's enjoying lifting and doing HIIT workouts. Kari is grateful that she's able to get in for her MRIs of her back, brain, and spine quickly. Kari gives a shout to Christine Schwindt who got into the TCS New York City Marathon and Phyllis Strand, who is signing up for Action for Healthy Kids for Chicago. Kari also gives a shout out to Todd Miller, who was named most improved runner by the Loudoun Road Runners April Book of the Month Kari announces April's book of the month, which will be 168 Hours: You Have More Time Than You Think by Laura Vanderkam. The premise of the book is that we have more time than we think during the week, and we need to get our priorities straight—like being able to have chance encounters and talking to people. If you follow your heart, things happen! Next week, Kari chats with some of the Harrisburg, PA runners for her recent Fleet Feet Sports meet up and how the gift of running has changed their lives. And don't forget to leave a review of TRLS on iTunes please! Here's how: Open the iTunes Store or App Store app. If you're not signed in, sign in with your Apple ID. Find the TRLS podcast to review, then tap Under iTunes Customer Reviews or App Store Customer Reviews, tap Write a Review. If prompted, enter your password. Select a star rating, enter a title, write your review, then tap Send. Contact: Kim Stemple: Website: WeFinishTogether.com Facebook: /kimberlystemple Twitter: @StempleKim     Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Co-founder of The Ebco and trend consultant, Kalyn Rozanski, stops by to offer a glimpse into the latest trends of running and living a running lifestyle. Serena Marie, RD talks about what prebiotics and probiotics are, why we need them, and how to get probiotics in if you are staying away from dairy. And Runner of the Week, Jen Mitchell, chats about how her running evolved from a motivator to lose weight into the lifelong gift of running. Featured Guest: Kalyn Rozanski Kari speaks to trend researcher and co-founder of The Ebco, Kalyn Rozanski, to see what you can look forward to when you go to your next race expo, see an advertisement in Runner's World, or see a TV commercial about the latest running apparel. Gives some background on how she distinguishes a trend (which has a longer life span of three to ten years) from a fad (which is short lived) and how to validate a trend Covers the trends that will impact the running community in the future Looks at all types of industries and across different consumer groups “The gift of running” trends include the following: o   Micro-communities or “do it with me” (DIWM) groups—including all generations (for example, the ElliptiGO® Facebook group and meet-up groups), and brands growing and evolving due to consumer interaction (for example, Sketchers, Kayla Itsines with “Kayla's Army”, TRLS apparel, or the FitBit community) o   “Athleisure” wear—involving the combination of athletic and leisure wear for women (which is the only thing driving the US retail growth right now, and more women are regularly wearing Lycra® right now than jeans); this includes brands like Lululemon, Athletica, Under Armour, and Ann Taylor Loft; includes new business models of physical to digital convergence like 45 Grand, Warby Parker, a Birchbox showroom, and SoulCycle o   The experience economy (like ultramarathons or mud runs)—purchasing the product and also the outcome that it provides o   Intention-based or conscious living—wanting life experiences to be more mindful; mentions The Desire Map: A Guide to Creating Goals with Soul by Danielle LaPorte and Hunter Clarke-Fields from “Special Mindful Monday W/ Kim Stemple, Founder Of We Finish Together” (Episode 103) Austin, Portland, and Washington, DC are made up of more than 50 percent millennials Worth-the-money experiences: a Maui and Kauai trip (think paddle board yoga and helicopter rides); a Costa Rican yoga and surf retreat for women only Some of her favorite retreats include the following: o http://yogascapes.com/                   o http://www.surfgoddessretreats.com/ o https://www.bookyogaretreats.com o http://www.yogiapproved.com/health-wellness/5-fantastic-yoga-retreats-that-wont-break-the-bank/ Jabra A new month equals a new chance to win! Jabra, a TRLS show sponsor, is giving away a free pair of Pulse earbuds in March, so sprint over to Jabra.com/TRL, and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. March's winner will also receive an exciting thirty-minute Skype call with Kari. She loves the Pulse model because it's wireless, has superior sound quality, and includes in-ear heart rate monitoring. Don't miss next week's episode, because Kari will announce February's winner! Runner of the Week: Jen Mitchell Kari got the chance to meet Jen Mitchell in person at the Jeff Galloway Race Weekend in Atlanta, GA. Initially, running was about losing weight for Jen, but it evolved into the gift of running. Led a very unhealthy, sedentary life until she was in her late 20s (loved books, watching TV, chips, and soda) Lost weight seven years ago and started running because she thought that was the best way to lose weight Loved the way she felt when she ran, so with the encouragement of friends and the Couch to 5K program, her first race was a 10K Feels that being active has given her more out of life Biggest Loser contest at work spurred her to really change her life Loves the support and camaraderie of running and the “tribe mentality”—just like the episode titled, “Bart Yasso: Running around the World with Lyme Disease” (Episode 34) Gives a shout out to Edgar Perez from Florida! Serena Marie, RD Serena Marie, RD, talks about probiotics specifically for people who are choosing not to consume dairy. The Book of the Month is Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being, and the authors talk a lot about probiotics. Probiotics are live bacteria that live in your colon, and different strains have different benefits. In pill form, the dose is high, but the number of strains is limited. In food form, you can get a larger number of strains. Common probiotic foods include yogurt (which has a limited number of strains), kefir (a yogurt drink). Probiotics are born from the fermentation process. A diet rich in grains helps to support “bad” strains of bacteria. Probiotics have been linked to preventing gastrointestinal distress, with regulating moods, and strongly correlated with boosting immunity, and so on. For non-dairy users, you can make fermented pickles, refrigerated sauerkraut like Bubbies and Farmhouse Culture, fermented veggies, kimchi, kombucha, fermented ketchup or chutney, and organic fermented soy products. Check out Serena's blog post titled, “USE #REALFOOD (PROBIOTICS!!) TO BATTLE DEPRESSION #BUHBYEWINTERBLUES”. Prebiotic is the fiber that the bacteria eat. Next week, Kari interviews one of TRLS' best friends, Tom Kreider, and his daughter Kristen. Tom completed several Disney races recently, and Kari includes some pre- and post-race interviews with both Tom and Kristen. Meet up with Kari at Fleet Feet Sports in Mechanicsville (Harrisburg), PA on Sunday, March 6 at 9:30 a.m. EST, where she will talk about living a running lifestyle and a behind-the-scenes look at The Running Lifestyle show. Afterward, the group is going to go out for a run. Kari is looking forward to meeting up with you there, and special thanks go out to Jeff Paladina! Around 10 a.m. EST, Kari will also broadcast live through the Periscope app via @KariGormley. Visit Delaware on Mother's Day weekend to hang out with Kari at the Delaware Marathon Festival! The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to race directors Joel and Stacey Schiller (Stacey will be announcing at the marathon and half marathon finish line, and Kari will be the announcer at the relay finish line.) Go check over the Delaware Marathon Festival web site. Kari will host a meet up in Wilmington, DE on May 7. E-mail Kari@TheRunningLifestyle.com for details. Contact: Kalyn Rozanski: Website: TheEbco.com Twitter: @KalynRozanski     Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Holistic, deep-thoughts innovator and Runner of the Week, Brent Robertson, joins the show to tell how he went from being unhealthy to marathoner—and how that has affected his career, relationships, and his entire life. Serena, Marie, RD, talks about the exclusive TRLS Shake Yo' Sugar Habit Challenge, and Kari gives an update on her sugar-free Lent experience this past week. Kari recaps Cupid's Undie Run in Washington, DC and her experience meeting Kim Stemple from We Finish Together. Serena busts some electrolyte myths and shares the best source of electrolyte replenishment when you are feeling off or need to rehydrate. Featured Guest and Runner of the Week: Brent Robertson Hear how Brent Robertson went from being overweight and having a heart condition to running marathons and how it has affected his career, relationships, and the rest of his life. Explains how he started running (in April 2014)—and how it became a practice of discipline Chats about the body, mind, and soul connection and how he took responsibility for the viability of his wellbeing Talks about his ideal for a work environment where we can fully express ourselves (we spend so much time working anyway, why not connect to ourselves more deeply and have it expressed through our work?) and how his business, Fathom, revolves around that theory Uses ideograms to help understand his employees and himself Explores his running challenges Loves posting his runs on social media—and it actually helped him catch his atrial fibrillation, which is a quivering or irregular heartbeat (arrhythmia) that can lead to blood clots, stroke, heart failure, and other heart-related complications Ran a 5K and the next day had heart surgery in June 2014 (and ran a ten-mile race three weeks later!) Signed up his first half marathon in Fall 2014 (Hartford Half Marathon in the pouring rain) Ran the Gansett Half Marathon in Narragansett, RI the following weekend (in hurricane conditions) Adopted a policy where he always signs up for his next event the day before the event he's about to run Used a training program that the West Hartford Fleet Feet ran and joined a running group (January 2015) About a month before he signed up for the Vermont City Marathon (in Burlington), the Sierra Club reached out and asked if he would run with their team for the Boston Marathon (which was only four weeks away at the time), so Boston became his first marathon (and he finished in 3:37)! Is coaching runners for the 2016 Boston Marathon Started a trail-running group and ran 26 miles of the Appalachian Trail Is currently training for a BQ at the Sugarloaf Marathon on May 15, 2016 Suggests Cloze for smarter relationship management and uses Evernote Ran the New York City Marathon this fall after rupturing a disk in his back Has the Traprock 50K trail run in April 2016 Jabra Have you entered yet to win a FREE set of Jabra Pulse earbuds this month? Jabra, a TRLS show sponsor, is giving away a free pair in February, so sprint over to Jabra.com/TRL, and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. This month's winner will also receive an exclusive Skype call with Kari. She loves the Pulse for the in-ear heart-rate monitoring and amazing sound quality. Serena Marie, RD Serena Marie, RD, the show's go-to, real-food dietitian, chats about the Shake Yo' Sugar Habit Challenge and more. Describes the three-week challenge that re-examines eating choices Kari admits that she got headaches at the beginning (which could be a sign of withdrawal) Kari has more energy and feels more in control Serena explains that the more choices you have, the more likely you are to overeat—limiting your options is a way for your brain to relax and not make so many choices Kari drinks smoothies with frozen strawberries, almond milk, and avocado, chia or hemp seeds, unsweetened, shredded coconut, and tangerines To join, go to com for details and access to a special Facebook group Kari recaps Cupid's Undie Run in Washington, DC on February 13, 2016 and meeting Kim Stemple from We Finish Together (and the episode “Special Mindful Monday w/Kim Stemple, Founder of We Finish Together” [Episode 103]) Kari met the founder of Cupid's Undie Run (which holds races across the country), Bobby Van, who was named one of Runner's World's most inspiring runners (He raises money for the Children's Tumor Foundation) Went to watch the Olympic Marathon Trials with a group of runners (including Melani Hom) at Duffy's Irish Pub (the pub opened up early for folks to watch the trials!) The ladies were rooting for Meb of course, Galen Rupp took first (and this was his first marathon), Jared Ward took third, and Luke Puskedra took fourth (which means he's the alternate) On the women's side, Amy Cragg and Shalane Flanagan ran almost the whole race together; Desiree (Desi) Linden ran a great race, and Kara Goucher came in fourth Special thanks to Jeff Caron from ElliptiGO® who connected Kari with fellow runners Serena also suggests coconut water (potassium) with honey or salt to replenish electrolytes for someone who's very active; bone broth with apple cider vinegar, salt, and veggies for someone who's feeling ill Thanks to Jeff Paladina at Fleet Feet Sports in Mechanicsville, PA on Sunday, March 6 at 9:30 a.m. EST, Kari will talk about living a running lifestyle and a behind-the-scenes look at The Running Lifestyle show, and then the group is going to go out for a run. Kari is looking forward to meeting up with runners! Visit Delaware on Mother's Day weekend to hang out with Kari at the Delaware Marathon Festival! The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to Race Directors Joel and Stacey Schiller (Stacey will be announcing at the marathon and half marathon finish line, and Kari will be the announcer at the relay finish line.) Head over to the Delaware Marathon Festival web site. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive the following discounts: $20 off the marathon ($90 by February 29thwith the TRLS discount) $10 off the half marathon ($75 with the TRLS discount by February 29th) $10 off a four-person relay team ($150 with the TRLS discount by February 29th) $20 off an eight-person relay team ($300 with the TRLS discount by February 29th) Kari will be hosting a meet up in Wilmington, DE on May 7. E-mail Kari@TheRunningLifestyle.com for details. To show your TRLS love at the festival, run over to the Shop section of the TRLS web site to grab your TRLS apparel. Next week, Kari will talk with Cailyn Ryan about how companies are looking at the lifestyle market and what trends are popping up. Please remember to review TRLS in iTunes or recommend the show to your friends and show them how to subscribe! Contact: Brent Robertson: Website: Fathom.net Facebook: /brent.robertson Twitter: @brentrobertson   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

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

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

Podcaster and author Jeff Sanders tells us how you can get your day off to a great start, Runner of the Week, Becky Fedora Clayton chats about her first marathon experience and how to fit training into a busy lifestyle, and Serena Marie, MD talks about how to squeeze Vitamin A into your diet to combat dry skin. Jeff Sanders Host of The 5 AM Miracle Podcast, Jeff Sanders, discusses his book, The 5 AM Miracle: Dominate Your Day Before Breakfast with Kari and how it relates to running: Learn about his five key points to live your life as the sun rises and to continue that pursuit all day. Purchase his book here. Practice asking yourself, “What would the hero of my story do today?” Hear about his goal to run the Leadville Trail 100 run Discover the “new way” to use vision boards and why it's more about the process than the end result. Hear why setting the core anchors of waking up, working out, and starting your work for the day are vital. Learn how he got over his injuries and allergies through proactive rehab. Practice setting the boundary to go to bed early in order to get up early in the morning. The Runner of the Week segment is sponsored by Sport Suds, which is a laundry detergent that is perfect for newborns' clothes, scent free, and safe for your delicate septic system. As a listener of TRLS, you can receive 25% off your entire order when you run over to www.sportsuds.com and enter code RUNLIFE at checkout. Runner of the Week: Becky Fedora Clayton This week's Runner of the Week, Becky Fedora Clayton, is a busy wife and mom to a toddler who chats about her first marathon and how she fit marathon training into her schedule. Discover why she started running in 2010 and how she decided to run a full marathon five years later. Learn how she felt after conquering her first 5K in East Boston. She details what she does when she feels like she wants to stop during a race. Find out how to get your kids involved in your training plan. She talks about her top reasons why she runs and what it gives her. Becky tells Kari her 2016 running goals. What are yours? Mike Clarke Mike Clarke, founder of the January 31, 2016 Big Beach Marathon and Half Marathon in Gulf Shores, AL gives us a little history lesson and some interesting facts about Alabama. Roll Tide (Alabama) versus War Eagle (Auburn): Kari learns more about Alabama's fervor for football. Learn where Mardi Gras actually originated. (Hint: It's about an hour's drive from the Big Beach Marathon.) Mike gives us a rundown on Alabama's two seasons. He suggests visiting Bellingrath Gardens and Home during your visit to Alabama. Don't miss out on your exclusive 15% discount when you enter RUNLIFE during registration checkout at http://bigbeachmarathon.com/register/. Serena Marie, RD Kari chats with Serena Marie, RD, about her dry hands update and how Vitamin A deficiency may cause dry skin. Note: Serena Marie, RD, is not a skin expert. In terms of giving up dairy for very dry hands, Serena's first reaction was that certain people will have reactions to dairy because it can trigger autoimmune reactions, especially commercially produce dairy. Serena has read a correlation study that suggests that Vitamin A deficiency may cause dry skin. Vitamin A is tricky to supplement, but liver is an excellent source. (Serena gives us some tough love. Think frozen liver cubes.) Cod liver oil, grass-fed dairy, and fermented butter are all good sources of Vitamin A. Always pair vegetables, such as orange veggies, red peppers, and yellow peppers with a fat to get in some extra Vitamin A. Upcoming Races Check out our Events page to see which upcoming races Kari is attending. Head on over to www.therunninglifestyle.com/join to sign up for the exclusive e-mail list and to receive the 11 Strategies to Live the Running Lifestyle. Next week, Serena Marie, RD, previews the most important nutrient-dense foods to eat in order to feel your best in 2016. Namaste TRLS brothers and sisters! Contact: Jeff Sanders: Website: jeffsanders.com Twitter: @jeffsanderstv Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Jim and Cheryl Brown talk about middle-aged running, running after hip resurfacing surgery, and their running evolution. The Browns gave Kari the gift of running in 2011, and they're sure to inspire you too. Jim, the featured Runner of the Week, offers advice for new runners. Mike Clarke pops in to chat about Can'd Aid and Operation ReConnect, and Serena Marie, RD, talks about carageenan (red seaweed). Jim and Cheryl Brown Jim and Cheryl Brown inspire each other to overcome injury and age to continue their love of running. Through The Running Lifestyle Show's suggestions, they've found new ways to keep on running. Discover how Cheryl (Episodes 37 and 50) didn't start running until about a year after Jim ran his first half marathon, and both were in their late 40s. Find out why Cheryl started running and how she started with the run-walk method. Learn about Marathon in Training that sparked their interest in marathons. Hear about the three marathons they ran as charity runners (for groups like the American Cancer Society and SoleMates). Find out why Cheryl started doing Spartan Races. Learn how they've had to evolve (in order to run safely without injuries) and have learned their limits—since they want to always be able to run. Discover how they both became injured (Cheryl was put on physical therapy; Jim was told he had to have hip replacement surgery). Find out why it was like a reset button for both of them to go from frequently running to being restricted. Learn how they got back into running (using 4-1 intervals). Discover why they changed their fueling strategies. Hear why they urge runners not to be afraid to play around with fuel and different running strategies. Learn a key strategy so that you don't start off a race too fast during a race. Hear about their experience with the Hot Chocolate 15K. They performed nearly the same post-injury, so tune in to learn how! Find out about their upcoming races like the Soldier Field 10 Mile together, and Cheryl is running the Tinkerbell Half Marathon with their daughter, Amanda, who uses the run-walk method. Runner of the Week Jim Brown, who went through hip resurfacing surgery, talks about the part of running that speaks to him, advice for new runners, and his first half marathon experience. Jim started running during his time in the Marine Corps (where running equaled pain and punishment for him). After fifteen years of not running, he was overweight and needed to take control of his life. He lost weight and was invited to run a half marathon. He had never run more than three miles, so this was a new challenge for him. He downloaded Hal Higdon's Half Marathon Novice 2 program and started training. The night before his first half, his friend Scott Johnson offered to help support him during the race. Jim offers advice for someone who's thinking about running or who has just started running. This week's Runner of the Week is sponsored by Sports Suds. Are your clothes sweaty and stinky? Give yourself or a loved one the gift of Sports Suds, which is a laundry detergent that has no perfumes or dyes, is safe for septic systems, and gets clothes totally clean. Get a 25% discount at www.sportssuds.com by entering code RUNLIFE at checkout. Mike Clarke Mike Clarke discusses the two charities that the Big Beach Marathon supports. Charity 1: Can'd Aid is Oscar Blues Brewery's charity that supports local organizations. A portion of the proceeds from registration goes to Can'd Aid. Charity 2: Operation ReConnect gives soldiers in combat—and their families—a week's vacation when they come home. Friendly reminder, as a listener of The Running Lifestyle Show, you'll receive a 15% discount when you use code “Runlife” at checkout when you register for the Big Beach Marathon. Serena Marie, RD Serena myth busts carageenan and dishes up some scientific research. Hear what carageenan (red seaweed) is used for and why Serena thinks it's nothing to freak out about. Learn why Serena questions animal studies' validity that suggest that carageenan may contribute to high blood sugar, which can lead to diabetes, stroke, and cardiovascular disease. Discover why one study using human colon cells suggest that carageenan may turn on genes that may lead to irritable bowel disease (for people who are predisposed). Go to http://ajpgi.physiology.org/content/292/3/G829 for more information. As a gift to you, head over to TRLS' website to snag the 11 Strategies to Live the Running Lifestyle. Next week, Jeff Sanders, author of January's Book Club book—The 5 AM Miracle: Dominate Your Day Before Breakfast, talks about some of his top tips and tricks, and Runner of the Week, Becky Fedora Clayton, chats about her first marathon experience. Serena Marie, RD will address what to do about dry hands. Here at The Running Lifestyle Show, we know that time is precious, so we're honored that you choose to spend time with us! Always remember that running is a gift. Happy holidays! Contact: Jim & Cheryl Brown: Email: browns1983@gmail.com Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

On this week's episode, Kari interviews Jeff Zidell, Senior Vice President at Hyatt Hotels and Resorts, father of two teenage daughters, and Chicago lover (the city, not the play!). He chats with Kari about the Chicago Area Runners Association, what he thinks about pace groups, and about his BQ experience. Also, find out why Serena is happy about being injured and why Kari and Serena are so excited to try Sparkle Skirts. Runner of the Week, who happens to be the one and only Jeff Zidell, stops by again to discuss his second marathon in four weeks' time and how running with a different pace group affected his race experience. Jeff Zidell — Part I Zidell explains how he first became a runner in 2002, his approach at the beginning of his foray into running, and how that coincided with working for American Airlines during and after the tragedy of 9/11. He talks about why he ran his first half marathon at the age of 42 and his first full three years later. He also chats with Kari about why he runs consistently with his running group three times a week. Zidell recounts his experience as a group leader for an 8:30-pace, long-run group through the Chicago Area Runners Association (CARA), which raises money for underprivileged children. He explains his participation in a twenty-week program where he was a pace leader. With CARA, two runners in the pace group for which he was group leader got their BQs and will run Boston 2016! He shares why he savored qualifying for Boston by himself and then with his family. The video about the Runner who did not tell anyone she was running a marathon. Runner of the Week: Jeff Zidell — Part II This week's Runner of the Week is Jeff Zidell, who is a six-time marathoner, excellent pacer, and BQer extraordinaire. Zidell tells Kari his story of how fortunate he feels about how he found and embraced running. He gives Kari some insight into how to be a consistent and focused runner. He chats about the common bond that he feels between runners. Zidell recounts his second marathon in the span of just four weeks. He explains how his second marathon was colder (by fifteen degrees, which can make a huge difference) and hillier (talk about double trouble), and yet he still qualified for the Boston Marathon. He also explains why you can forget everything you've learned about running when you run with a pace group. Serena Marie, RD Learn why Serena is OK with currently being injured, because she likes changing up her workout routine. Check out Serena's new recommendation, Fitocracy, to see your weight-lifting progress. Serena chats about her carb-lovin' marathon training and how she's coping post-marathon now that she isn't incorporating as many cardio-based workouts into her lifestyle. Kari and Serena gush about Sparkle Skirts, especially because they come in sizes XS to 4XL, so they are made for all shapes and sizes. They both can't wait to let you in on their future product reviews. Serena and Kari mention ElliptiGO's latest product, the ElliptiGO Arc, and how it is more like a bicycle, which fits nicely with Serena's latest biking/elliptical cross-training habits. Help TRLS solve the mystery of why the show is popular in Norway and Nepal. Sports Suds sponsors the Runner of the Week segment this week. Sports Suds is a detergent that isn't tested on animals, is safe for your septic system, and makes your clothes squeaky clean. You can earn 25% off your purchase at checkout by going to Next week, Kari interviews husband and wife team, Jim and Cheryl Brown (from Episode 39 and Episode 50), who are former injured runners who adopted TRLS' top recommendations and are now enjoying running again. It's the perfect Christmas Eve episode, since Cheryl and Jim gave Kari the gift of running! To learn the 11 Strategies to Live the Running Lifestyle, head over to www.therunninglifestyle.com/join and check them out. Namaste TRLS brothers and sisters! This is the skirt Serena will be trying.     Contact: Jeff Zidell: Twitter: @jeffzidellLinkedIn: linkedin.com/in/jeffzidell Serena Marie, RD: Website: www.SerenaMarieRD.comFacebook: /SerenaMarieRDTwitter: @SerenaMarieRDInstagram: SerenaMarieRD

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

Kathrine Switzer, at the NYC Marathon, and Jeff Galloway each come on the show to discuss the gift of running. Kathrine discusses how running can help you be creative and to use running for your mind. Jeff Galloway congratulates me on the Philadelphia Marathon and tells me how to maintain my fitness. My friends Meaghan Nana-Sinkam and Becky Kotsifas ask me all about the race as an experience, rather than as a place to try to PR. Serena Marie, RD, shares when to eat full fat and when to choose non fat. Kathrine Switzer Why the NYC Marathon is so near and dear to her heart What she thinks when she sees someone cross a marathon finish line What to do if you are injured from running Jeff Galloway What my plans are for the next major goal What happens in winter to runners How to maintain your fitness after running a long distance race How to plan a training plan for a marathon The Runner of the Week segment is sponsored by Sport Suds, which is a detergent that doesn't test on animals and is septic safe, in addition to a whole lot of other great things. As a listener of the Running Lifestyle Show, you can receive a 25% discount at checkout at www.sportsuds.com when you use the code RUNLIFE. Meaghan Nana-Sinkam and Becky Kotsifsas What were the highlights of the Philadelphia Marathon Why I kept posting pictures of me with people from Wisconsin on Facebook How I ran the race as Kim Stemple (Monday's special guest who you HAVE to listen to if you didn't already) coached me and why How running three marathons has changed my relationships for the better Mike Clarke, Founder of the Inaugural Big Beach Marathon in Gulf Shores, Alabama (side note, you receive a 15% discount when you put in RUNLIFE at checkout at bigbeachmarathon.com/register), discusses the official accommodation of the Big Beach Marathon which is Brett Robinson Vacation Rentals. Serena Marie, RD When to buy full fat and low fat meat, dairy How to choose a nut butter (hint, no added chemicals) To learn the 11 Strategies to Live the Running Lifestyle, please head over to www.therunninglifestyle.com/join and find out. :-) Next week we'll be having a “What to Get A Runner” episode and Serena will discuss the importance and chocolate. Did I just say the importance of chocolate? Yep, tune in next week.  Have a wonderful Thanksgiving (that is of course if you are celebrating Thanksgiving). When you take a breath in, you are receiving. When you take a breath out, you are giving. Namaste Running Lifestyle Show Brothers and Sisters. Contact: Kathrine Switzer: Websites: MarathonWoman.com and www.261wm.com Facebook: Marathon Woman, 261 WM, & 261 Fearless Twitter: @KVSwitzer and @261Fearless Jeff Galloway: Website: jeffgalloway.com Facebook: /jeffgallowayfan Twitter: @JeffGalloway   Meaghan Nana-Sinkham: Facebook: /msinkam   Contact Becky Kotsifas: Twitter: @BeckyKotsifas

Dr. Marjorie Dejoie, MD, who happens to have Sickle-cell disease, shares her expertise and enthusiasm around embracing a mind/body/spirit approach to living with Sickle Cell.  If you're looking for motivation to get out there and live YOUR life to the fullest, then you're in for a treat when you hear Marjorie share her story.  Serena Marie, RD, discusses her take on the World Health Organization's (WHO) findings on red meat and Cancer. Marjorie discusses: How she was diagnosed with Sickle Cell Disease What is Sickle Cell Disease How there is no universal cure for Sickle Cell Disease How to find out if you have Sickle Cell Disease What is Dr. Marjorie's theory about why long distance running is good for people with Sickle Cell Disease Why hot yoga and running are her favorite activities What is the best friend of a Sickle Cell patient How to use food as treatment What are Marjorie's triggers Why it's important to take notes everyday about how you feel Why there's force in numbers How hot yoga helps her What is the average life expectancy of people who have Sickle Cell Disease Her intention of breaking the ceiling when it comes to Sickle Cell Disease Why she is going to be the one to defy the odds of life expectancy of Sickle Cell Disease How many days a year she wakes up without pain How Marjorie personally helps runners What her name means How "every body" is different and how to maximize what works best for you Why we're at our best when we're centered What is the best investment you can make What is Body Explosion Why Marjorie is also our Runner of the Week Marjorie will receive Sport Suds Detergent for free. If you want to get the stink out of your clothes and don't want to use harsh chemicals, then you'll want to give Sport Suds a try. Head over to www.sportsuds.com, a sponsor of the Running Lifestyle Show, and at checkout use the code RUNLIFE to receive a 25% discount off of your entire order. Mike Clarke of the Inaugural Big Beach Marathon, being held in Gulf Shores, Alabama, runs by to share the course highlights of the marathon and half marathon. If you'd like to run the Big Beach Marathon or Half Marathon, head over to www.bigbeachmarathon.com (hyperlink) and at checkout use the code “RUNLIFE” to receive a 15% discount. Our Go-To, Real-Food Dietitian, Serena Marie RD, shares her take regarding the World Health Organization's study on the connection between meat and cancer. Why the evidence of the data was the strongest kind of evidence Why heme iron is important for runners Why you want to eat vegetables when eating red meat What are the best sources for carbs Why choose high quality meats and tons of vegetables What lunch I'm eating that I have eaten too much of for too long Why Serena gets the feisty on Looking to find out how you can live the Running Lifestyle? Head over to www.therunninglifestyle.com/join to find out the 11 Strategies to live a life with the gift of running.  You'll also be on our special email list that periodically offers subscribers special invitations.  If you'd like a chance to win a bib for the Jeff Galloway Half Marathon on December 13th or Barb's 5K on December 12th, then head over to www.therunninglifestyle.com/join for a chance to win. Next week will be our special Thanksgiving episode, which will feature for the second year in a row (we have a tradition going on here!), Kathrine Switzer.  Please subscribe to the podcast HERE so you'll automatically receive podcast episodes right to your smart phone.  There's a chance we'll have a special Monday Mindfulness episode coming up soon which you won't want to miss. Trust me. :-) Contact: Dr. Marjorie Dejoie: Website: MadFit.org Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

It was a weekend filled with inspiring runners when Serena Marie, RD, and I went and ran the Chicago Marathon. You'll hear our chance (or maybe not so chance) interviews over race weekend with top American Male Finisher, Luke Puskedra, Director of the Spirit of the Marathon Movie, Jon Dunham, and Miguel Blancarte, Junior, who was recently featured in Runner's World. You'll also hear Serena's and my thoughts after attending the press conference and expo. On the nutrition side, Serena Marie, RD, discusses GMOs and bread. We give an update on Serena's Ragnar Race, my time with Jeff Galloway and listeners of the Running Lifestyle Show at a podcast meet up at the Marine Corp Marathon, and the upcoming New York City Marathon. Luke Puskedra His training for the NYC Marathon and Grandma's Marathon and how it differs from that of other elite athletes How it feels to talk at a press conference as an elite athlete Why he switched to a gluten free diet and how he feels Jon Dunham How running a marathon inspired him to direct a movie around the marathon How he selected the six runners to follow their journeys of training and completing the 2005 Chicago Marathon Why he chose the Rome Marathon as the second location for the Spirit of the Marathon movie Why he selected Boston to be the third Spirit of the Marathon movie Why the Spirit of the Marathon Boston will be released in the Fall of 2016 and the tentative plans for an event at the Boston Marathon 2016 Serena and Kari after the Press Conference How we finally got to run together (it was unexpected) Why the 2015 Chicago Marathon was a “marquee” event this year How the press conference got emotional at one point What some of the African elites have to say about a sub two-hour marathon and doping The inspiring words Deena Kastor shared at the press conference that especially touched Serena Meeting Deena Kastor after the press conference Meeting Kevin Hanson from Hansons Brooks Running The fun at the expo and directly talking with Race Director, Carey Pinkowski Our Runner of the Week is Miguel. Miguel will be receiving Sport Suds, which will leave his clothes clean and odor-free. As a listener of the show, you will receive a 25% discount when you head over to www.sportsuds.com and enter TRLS in the shopping cart. Sport Suds isn't just for athletes, it's for everyone, including babies. Many parents are looking for a detergent that is free of bleach, dyes, phosphates, perfumes, and UV whiteners. Sport Suds fits the bill. Miguel Blancarte Jr. What prompted him to get serious about his health How he lost 180 pounds in 8 months on his own How his relationships have changed because of the weight loss and becoming an ultra marathoner and triathlete The surprise of being on Team USA for the NYC Marathon Why 2015 is the year of giving back What he does as an ambassador for Fleet Feet Sports in Chicago The joy received from being a pacer at the 2015 Chicago Marathon We like traveling for races, and there is an opportunity to take a trip for an upcoming inaugural race, the Big Beach Marathon in Gulf Shores, Alabama on Sunday, January 31, 2016. You're going to hear fun facts about this race leading up to Race Weekend. As a TRLS listener, you will receive a 15% discount off of your race entry fee when you use the code, RUNLIFE at www.bigbeachmarathon.com. Big Beach Marathon is a new sponsor here at the Running Lifestyle Show. Serena Marie, RD What is the science and history behind GMOs Why Serena Marie, RD, doesn't promote bread as a good source of fiber The fun time she had running the Ragnar Race in Tennessee with nine friends How a Ragnar Race is different than a Ragnar Trail Race Serena's prognosis and plan for the NYC Marathon The fun time I had at the Marine Corps Marathon meeting up with listeners of The Running Lifestyle Show and Marathon Training Academy Meeting Jeff Galloway in person at his Running School at the Marine Corps Marathon How using the ElliptiGo has helped me with my recovery from the Chicago Marathon and keeping my fitness level up Jeff's game plan for me running the NYC Marathon The TRLS meeting at Marcon Cafe at 2:30 PM in NYC at 36th Street between 7th and Broadway This was quite the fun episode to put together. The interviews highlight the love of running. It doesn't matter how fast you go - it's about the joy and people running brings in to your life. If you're looking to learn more about how you start or continue living the Running Lifestyle, head over to www.therunninglifestyle.com/join, and you'll receive the 11 Strategies to Live the Running Lifestyle. You'll want to be on this special list because some upcoming offers will only be available to the people on the Running Lifestyle Show email list. Next week is the 100th Episode of the Running Lifestyle Show!!!!!! WOW!!!!!! Time flies when you are having fun!!!! A special guest will be on to interview ME. He has been on many times and is VERY much looking forward to turning the tables and “paying me back” for all of the tough questions I've asked him. Let's just say I told him to “Bring It," and now I'm not sure that was such a great idea. :-) Miguel Blancarte, Jr. Website: www.Toward180.com Facebook: facebook.com/miguelblancarte and facebook.com/Toward180 Twitter: @mblancartejr Team USA Page: http://www.teamusa.org/Athletes/BL/Miguel-Blancarte-Jr Runner's World Article: http://issuu.com/octobersunn/docs/rwus201510/24 Jon Dunham: Website: BostonMarathonFilm.com Twitter: @Bostonthefilm Business: LA Roma Films, LLC Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD Luke Puskedra: Twitter: @lukepuskedra

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

Running is a celebration of humanity, and elite runner, Tera Moody, leads the way in showing us the magic of the Bank of America Chicago Marathon. Tera shares her inspiring stories in addition to what to look out for on the Chicago Marathon course and what sites to enjoy in the city.  She also tells us her favorite restaurants and the surprising good luck food she eats the day before a marathon.  Serena Marie, RD, and I discuss what research says when it comes to carb loading. It may very well surprise you.  We also give an update on our tapering for the Chicago Marathon, which is less than two weeks away. Tera Moody: Why Tera loves the Chicago Marathon Why she chose the sport of running Why she looks up to her brother What happened her first day of cross country practice (something A LOT of us can probably relate to) Why she went to the University of Colorado When and why she transitioned over to running marathons Why she fell in love with the marathon distance What were her delusional thoughts during the 2007 Chicago Marathon (that super hot marathon where they had to close the course) How 20 seconds have changed her life How running in bad conditions conditioned her Why you have to run your race, your pace What is a focused blur Tera's favorite places along the Chicago Marathon Course What we need to remember when we are out running the marathon How to run the Chicago Marathon Her dietary rules What she eats every day that may surprise you What she eats for good luck the day before a marathon Portillos and Gold Coast dogs are Tera's favorite places for hot dogs Why you can't put ketchup on a Chicago Hot dog Why she eats at PotBelly's everyday Why she recommends not taking running for granted Appreciate your body for what it allows you to do The big take-aways from our chat is that running is a gift and to celebrate how fortunate we are that our bodies can experience a marathon.  I love how Tera pointed out that when she was running one of the most important races of her life, the 2007 Chicago Marathon, she was extremely mindful of the media and people surrounding her. Tera is also our Runner of the Week, so she will receive detergent from our sponsor, Sport Suds. What makes Sport Suds unique is that it's able to get into the microfibers of your tech shirts and really remove the unwanted scents (if you know what I mean).  Who wants to have their favorite sporting clothes - or any clothes for that matter - umm, smell?  You can receive a 15% discount as a listener of the show by heading over to SportSuds.com and add the word “runlife”. Tera and I talked about running being a part of our lifestyles, with hers being more her job.  If you'd like to know the 11 Strategies for Living the Running Lifestyle, please head over to TheRunningLifestyle.com/Join to find out! Serena Marie, RD: Why carb loading is different for men and women Why men should aim for 70% of their calories coming from carbs four days before a marathon What the recommendations for carb loading are when it comes to women What types of food to be aware of and possibly avoid 48-72 hours before a marathon The Little Beet in NYC, the restaurant Serena and I are obsessed with The latest on Bruttus, the official cat of the Running Lifestyle Show, and how the product, Kittyo could really help Bruttus not be so grumpy The latest on Serena's knee and my toes Serena recommended that men focus on foods such as rice, rice crackers, bananas, and well cooked vegetables four days before a marathon.  For us women, her "general" advice, (because we know EVERY body is different), is to eat what we normally eat, but to avoid insoluble fiber foods such as cruciferous vegetables, oatmeal, legumes, beans, and kale. Those are great foods in general, just not 48-72 hours before a marathon.  Serena's blog post about this can be found HERE. Thanks to ElliptiGo. I'll be able to sustain my level of fitness, even if I have to take some time off from running due to sore toes. Contact: Tera Moody: Facebook Page Wikipedia Page Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Dr. Vinny Kripalu, an internal medicine doctor who is living the running lifestyle, is on the show to share how he is running the run and walking the walk. During our discussion, Vinny shows how the mind controls our body and decides what we are focusing on. Charlie Barkowski, of Running with Miles, is back to tell us how his trip around the world running six marathon distance runs on six continents in 4 days and 21 hours went.  Serena Marie, RD, talks all things Vitamin C, how much you need, and where to find it. Serena and I also discuss our training for the Chicago, NYC, and Philadelphia Marathons. To find out the 11 Strategies to Live the Running Lifestyle, please head over to www.therunninglifestyle.com/join and register.  You'll also receive access to the Running Lifestyle Show private Facebook Group. Dr. Vinny Kripalu What made him start running, why he chose running, and the book he read to learn how to run How you should incorporate other activities besides running to get a complete sense of well being What runners live for Why there are no unrealistic goals, just unrealistic timelines What he recommends when it comes to weight loss The best way of eating, including what oil he uses in cooking, where to get the bulk of your carbs, and whether you really need to carb load How his thoughts on nutrition have changed and evolved over the years What is the cornerstone of health (this may surprise you) How to get more energy How to stop “victim speak” The two charities he has founded and why Why having a feeling of connectedness is so important What I'm using to help guide me in my meditation practice  (is this you, Kari, or him? I'm not sure.  if it's you I would remove it, if it's him then change to reflect that) Facts are nothing and attitude is everything What are his favorite quotes and affirmations, like “Life happens for me, not to me" What would be a great mantra What his passion and mission in life is getting people to feel the best that they can Dr. Vinny Kripalu showed how the mind controls our body and decides what we are focusing on.  Vinny took his experience of “his numbers going up” and a family history of heart disease and cancer as an opportunity to change his ways.  Throughout our discussion it became apparent that nutrition, exercise, meditation, sleep, mindset, and being outside with your tribe are key to happy life full of wellness. The TED Talk mentioned during the discussion with Vinny was presented by Dr. Lissa Rankin MD, titled "The Shocking Truth About Your Health."  It can be found HERE. Charlie Barkowski Overview of running in Greece, Cairo, Abu Dhabi, Sydney, Santiago, and Washington, DC How delayed flights added to the stress of running around the world The unexpected support he received at Hyatts around the world Where he experienced the highest temperatures The out-of-this-world experience on a flight from Abu Dhabi to Sydney What surprised him about the trip Charlie epitomizes the amazing experiences you can have when combining the gifts of running and travel, and how to best utilize rewards points to get there.  His was certainly the trip of a lifetime! Hear how his body held up, the amazing support he received from runners around the world, and the joy of raising money for the Wounded Warrior Project.  Serena Marie, RD Why we need Vitamin C How much Vitamin C is recommended for women and men Foods that contain Vitamin C It's really important for us to consume Vitamin C, not just when we have a cold.  What's great about the research Serena shares is that consuming extra Vitamin C can help shorten the length of a cold. Some of the best sources for Vitamin C are raw red peppers, cauliflower, broccoli, brussel sprouts, kale, and oranges.  If you want to check out further research about if consuming extra Vitamin C will diminish the length of a cold, you can check out the following study: HERE Please help Serena and me raise funds for Action for Healthy Kids when we run the Chicago and NYC Marathons.  Your money goes toward feeding kids healthy school breakfast and lunches and providing them with much needed fitness equipment. Click HERE to donate. Next week is all things Chicago Marathon. You'll want to subscribe to the podcast (if you haven't already) because you never know when a surprise episode could be released.  Subscribe to iTunes or Stitcher. Contact: Vinod Kripalu, MD: Practice: Trinity Medical Associates Charities: Premiere Charities, Delaware Medical Relief Team Charlie Barkowski: Website: RunningWithMiles.com Facebook: /runningwithmiles Twitter: @runwithmiles Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Calling all fans of Disney, Running, or Inquiring Minds about how much protein to eat. We have the episode for you.  You'll hear all about the MAJOR pixie dust my son William received at Typhoon Lagoon, the best places to run at Disney World, where to eat at DW, what rides you must ride, and the resorts my husband Robert and I recommend.  Becky Kotsifas is back to tell us about her third half marathon this year at Disney, the Disneyland Half Marathon, and compares it to other runDisney races she has run.  Serena Marie, RD,  talks all things protein and then Serena and I discuss our training for the Chicago, NYC, and Philadelphia Marathons. Want to know about how you too can have the gift of running be a part of your lifestyle? Head over to therunninglifestyle.com/join and you'll receive the 11 Strategies to Live the Running Lifestyle. Special thank you to Jeff Galloway and ElliptiGo for getting me ready to run the Chicago, NYC, and Philadelphia Marathons.  ElliptiGo is like a an elliptical machine/bike that you ride outside. It gives you a great runners high (and I mean HIGH) and lets you “run” without the impact! William Gormley ·         How to experience the ultimate pixie dust at Disney World, which is opening a park.  William Gormley shares with you how he was “Big Kahuna” and what that means.  And how you can be Big Kahuna someday. Robert Gormley ·         What resorts to stay at and running around the Boardwalk, Hollywood Studios, Animal Kingdom (don't do it!), and Port Orleans Riverside and Port Orleans French Quarter ·         New restaurants we tried  ·         The restaurant which is the best value when it comes to Crab Legs ·         The number one tip when eating at Be Our Gust ·         Favorite restaurants we go to every time ·         What dessert NOT TO MISS at Boma ·         What rides not to miss at the parks ·         What great tips we received from The Unofficial Guide to Walt Disney World by Bob Sehlinger and Len Testa. The big takeaways when it comes to the interviews with William and Robert Gormley is that you need to get to a park early, if you want to be able to open it.  We strongly recommend running at the Port Orleans Riverside and Port Orleans French Quarter Resorts.   Some restaurants not to miss are Cape May Cafe, Be Our Guest, Boma, Sanaa, California Grill, Wolf Gang Puck Express, and Narcoose's. Our favorite rides include Kilimanjaro Safari, Expedition Everest, Big Thunder Mountain Railroad, Splash Mountain, Toy Story Midway Mania, Soarin, and Test Track. We booked directly with Disney World this trip.   When we don't go through the Disney World Reservations to book our trip, we have been very happy and satisfied with David's Vacation Club Rentals.  Through David's service, we have been able to pay a moderate hotel's price, but stay at Deluxe Resorts including Bay Lake Tower, Beach Club, Animal Kingdom Kidani Village (with a savannah view) and the Boardwalk Resort.  Every time we have requested a certain type of room, David's team has been able to come through for us (thank you!). Becky Kotsifas  ·         Discusses her year of Run Disney - Princess Half, Tinkerbell Half, Disneyland Half, and Wine and Dine Half ·         The special medals Becky has received for running multiple races ·         Celebrating the 10 year Anniversary of runDisney ·         Highlights of the Disneyland Half Marathon ·         The signs along the course ·         The breakdown of men vs. women in the Disneyland Half ·         Why the Wine and Dine Half Marathon is a favorite among many people Serena Marie, RD,  ·         Why you need protein even if you're not lifting a lot of weights ·         Serena's explanation of how much protein a runner needs & how to do it ·         How to estimate your protein needs depending on your running distance and goals ·         How to estimate a portion of protein if you are a man or woman ·         Where to go for a list grams of protein in foods ·         What are great sources of protein   The big take-aways from our talk with Serena are to know how much protein you need based on your goals, weight, and distance.  If you're training for for 5ks/10ks or recreational running aim for ~1 gram of protein per kilogram.  If you're training for  marathons should aim for ~1.2-1.4 gm/kg protein. If you're training for endurance events in conjunction to heavy strength training regimen ideally aim for ~1.6-1.7 gm/kg. Go to https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/fd_exch.htm (which is actually a site through the National Heart, Lung, and Blood Institute, but refers to the American Dietetic Association food exchanges) to get a list of how much protein is in a serving. You can estimate protein by looking at your palm.  If you're a woman, your palm can be estimated to be a 4-5 ounce portion of high biological value protein (meat, fish, eggs). If you're a man, your palm will represent 5-6 ounces of high biological value protein. Each ounce of animal protein has 6 grams of protein.   Please say a prayer, send positive intentions, that Serena's knee gets better. Another way to support our efforts is to donate to Team Kari and Serena Run NYC and Chicago for Action for Healthy Kids.  Every dollar makes a difference in helping a child eat healthier foods and move their bodies. Next week we're going to hear from Dr. Vinny Kripalu, MD, an internist who practices an integrated medical approach and is a fellow marathoner.  Please subscribe to the podcast through iTunes, Stitcher, or whatever podcast app you use.  You never know when a surprise episode comes up and by subscribing, you won't miss it. :-)    

Training for Chicago and NYC Marathons, discussion about the Marine Corp Marathon and Action for Healthy Kids with Runner of the Week, Tom Kreider, and Serena and I talk about marathon training and what is the ideal choice when eating bread is what is in store for today.  If you want to make sure you don't miss a single update from The Running Lifestyle Show, please head over to www.therunninglifestyle.com/join and find out the 11 Strategies to Create a Running Lifestyle. Jeff calms me down when I am freaking out “on air” about running a 20 mile run, having pain in my right hip, updating The Running Lifestyle website and trying to balance family and work while training for two marathons.  Jeff shares how you can never go too slow in a long run. In fact, you can even walk the whole way which enables you to keep up your endurance going in to a race.  The longer you run, the more time there is for aches and pains to appear, so Jeff recommends running for as little as 10-15 seconds and then walking 30 seconds. Tips Jeff shares to battle the heat is to run in the dark (safety first), and dumping cold water over your head every 20 minutes. Some of Jeff's running groups stat their long runs from 2-3:00 AM to avoid the sun. Wow! We discuss how the ElliptiGo is an amazing piece of machinery that allows someone to train with out the impact. Turns out that I went out too hard on the Go in the beginning with one hour rides including hills.  Ideally, when starting out with the Go, its recommended to start with 15-30 minute gentle rides.  Jeff has recommended that I replace one of my easy 30 minute Tuesday/Thursday runs with an easy 30 minute ElliptiGo session. Yay! I LOVE the Go so that was magic to my ears.  The ElliptiGo is a fantastic tool for hip strengthening. Speaking of magic, we discussed how to determine what a Magic Mile is. The Magic Mile gives you an indication of your race pace.  To determine a Magic Mile, run a mile, then multiply it by 1.30 because people generally slow down by 30% when running a marathon.  When running a long run, because you can never go too slow, add two minutes to race pace.  I ran a 10:30 Magic Mile recently, so that means I would run a 13:39 marathon race pace, which means when I go out for a long run now, I should run it around a 15:30 race pace.  As time goes on, and it cools down, it will be interesting to see how my time is affected. Jeff has helped over 10,000 runners and receiving videotaping of people running just doesn't give enough information. Many people attend his running schools and seminars across the world to work on their form.  Jeff recommended I go back to my physical therapist who knows my body best to see “what is going” with the pain in my right hip. Serena and I are going to have our virtual race where people can run 2.62 miles by November 1st (the day of the NYC Marathon), and receive a special certificate.  The cost of the virtual race is $26.20 and all of the money raised will go to Team Kari and Serena Run NYC and Chicago.  Friendly reminder, Jeff has the Jeff Galloway 13.1 on December 13, 2015 in Atlanta.  There is a chance I may be going down there to join in on the fun. We then transition over to our Runner of the Week, Tom Kreider. You may recognize Tom as he has been on the show before.  The person who donates the most money to Team Kari and Serena in a month, comes back on the show to share their running story.  Tom is running the Marine Corp Marathon in October, which is his second marathon (Disney World was his first and he had a great time) and is really looking forward to it. Tom surprises Serena and me and challenges you, the listener of the Running Lifestyle Show, to donate to Action for Healthy Kids by Saturday, August 22nd. If you donate (and the kids and us really hope you do because they need healthy food and fitness equipment in their schools), Tom will match up to $300.  If you are going to donate, can you PLEASE donate now?  HERE is the link. Just click and donate. The kids and Serena and I thank you. :-) Friendly reminder, we're having a raffle on Sunday, September 26th where for every $25 you donate, you receive a raffle ticket. What's included in the raffle are Jeff Galloway books and times, Sleep Soundly Every Night, Feel Fantastic Every Day books from Dr. Robert Rosenberg, Oofos footwear, BANDIwear products, and much more! Serena can't help herself but to share her love and knowledge of all things food.  We discuss how our training is coming along and Serena answers a question from our private Facebook Group about what type of bread to eat is best. Serena recommends sprouted bread as it has a lower gliadin count.   Gliadin increases appetites, so a lower gliadin count is ideal.  Serena eats spelt bread on occasion as it is sprouted and had a lower gliadin count. Have an awesome week and we'll “see you” next week with the Race Director of the Chicago Marathon, Carey Pinkowski. Jeff Galloway: Website: jeffgalloway.com Facebook: /jeffgallowayfan Twitter: @JeffGalloway   Tom Kreider: Facebook: /tom.kreider Twitter: @TomKreider Instagram: tomkreider   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Meb is BACK, BACK AGAIN, to continue sharing his inspiring, goose bump provoking, tears in your eyes, story of working hard to achieve your dreams. If you haven't heard the first part of the conversation, please go back and download Episode #85 so all of this make sense. During the second part of the conversation, we discuss: The clothing Meb wears while on the ElliptiGo and traveling (hint, you can see tan lines from his CEP compression socks) Designing his own shoes, the Go Run Strada and Go Meb 3 with Skechers Where Meb has been this summer What to say to him when you see him Why he ran Boston in 2014 instead of the Los Angeles Marathon How he was cheering on the runners in 2013 in Boston right before the bombs went off How running Boston is like graduation day Why he made a personal commitment to go for the win in Boston 2014 The rundown of the Boston Marathon and how he ran it (goose bump and crying alert!) How he became the first American runner in 31 years to win Boston and what an honor it was for him to lead 36,000 runners on that beautiful, historic day His faith in God and what God's plan is for him to do What and why it was one of his favorite running experience ever, which was held the Friday before the Boston Marathon at Old Soul's Church on Boylston Street The products including Krave, Ucan, Epson, CEP, Power Bar and ElliptiGo that help keep him strong and winning His future plans including a fall marathon, running the Olympic trials on February 13, 2016 which will hopefully stamp his ticket to Rio How running helps you be a better human being What Meb's advice is for running the rest of your life Meb's latest book is Meb for Mortals and was our Book of the Month for June. Our Book of the Month for August is The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) by Hal Elrod. You can find out the 11 Strategies of Living the Running Lifestyle by heading over to www.therunninglifestyle.com/join. The Runner of the Week Segment is sponsored by Sport Suds. Having linger odor in your clothes? Or perhaps concerned about having phosphates, dyes, and bleach in your detergent. Sport Suds has none of that head over to www.sportsuds.com and use the code “RUNLIFE” when you check out to receive 15% off. Anna Vocino shares: When her co host, Vinnie Tortorich, is mean How Anna is the anti Meb Why she is on the podcast Being the voice of ABC TGIT What time of day she does the best running What two things have really helped Anna with her running What thriving elderly people do What she does in the morning to get her day started How often she runs The funny name of her running club How she is an evangelical of the early risers How running is communion with other people Her experience of running a 10K Mud Run What type of run is next on her list of goals What happens when she gets lazy with strength training Why she loves the app, The 12 Minute Athlete Check out Dr. Jordan Metzl, Running Strong & Iron Strength Check out Balanced Athlete with Johnny Gillespie for strengthening How she gets motivated and why she signed up for the 10K Mud Run Why the 10K was so much fun How she calms down when her anxiety wants to take over Anxiety is access energy and how running can help with anxiety What is Hula Hoops with Anna What is her favorite shape and why she is obsessed with it How she picked her new car Find her at glutenfreeanna.com and on Periscope at Anna Vocino Are you ready for Serena Marie, RD, to knock your socks off? Because she probably is going to. Serena talks all things electrolytes including: What Serena gives a shout out to How the body is great at self regulating electrolytes What electrolytes do How sodium regulates the total amount of water in the body and maintains the proper function of the nervous, muscular, and other systems. How potassium is responsible for regulating heartbeat and muscle function and is important in neuron function. Why extreme high or low potassium levels can cause irregular heartbeat, which can be fatal. How chloride helps maintain a normal balance of body fluids. Which electrolytes (hint Sodium, chloride and potassium) are lost through sweating You can find potassium is in fish, yogurt, beans, fruits and vegetables Vasopressin & aldosterone (hormones) will make it so if there is too little sodium, the kidneys will excrete less in the urine and sweat If there is too little water, the kidneys will excrete more sodium to maintain the electrochemical gradient Too much sodium means the body will excretes excess sodium through urine and sweat Excess electrolyte consumption will just contribute to additional excretion of sodium through urine and sweat Over 10,000 mg of sodium is stored in the body and why that is great for us Exceptions in regards to taking in electrolytes is for people with markedly elevated hyper/hypothyroidism and/or a salt restricted diet PubMed is like a Google for scientific, controlled studies What the salt on your body at the end of a run means Why people don't feel great during hot runs Importance of eating a diet rich in micronutrients, so you don't need to take in additional electrolytes What type of salt to take in (hint pink Himalayan) Hydrate to thirst - avoid being thirsty What to do all week long to be setting up your long run for success Eat water & micronutrient dense fruits and vegetables to avoid thirst and optimize hydration   Information gleaned for this episode were taken from the following studies Study of 14 amateur marathoners (male): sodium concentration maintained http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3324692/ Higher temps impair performance r/t exercise induced hyperthermia http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3359364/#pone.0037407-Goulet1 Drink to Fluid to Thirst http://www.ncbi.nlm.nih.gov/pubmed/24085484, http://www.ncbi.nlm.nih.gov/pubmed/21454440   Serena and I discuss how our training is coming along and then I give a sneak peak at the raw conversation Jeff Galloway and I have on next week's episode. Serena has been using Honey Stingers and Nutiva Organic Coconut Mana. I have been eating Hickory Smoke Strong and Kind Bars along with Energy Bits. If you want to try Energy Bits, you can receive 25% off when you use promo code RUNLIFE at checkout. Serena and I are running the NYC and Chicago Marathons to raise $8000 for Action for Healthy Kids. Action for Healthy Kids expands school breakfast and lunch programs with healthy food. They also help bring back fitness in to the schools. What to help out the kids. Please head over HERE. Enjoyed this episode? Please hit subscribe, share it with your friends, running group, whoever you think my enjoy some positive energy with a lot of laughter in their lives. :-) Run on my friends. Contact: Meb Keflezighi: Website: MarathonMeb.com Facebook: /MarathonMeb Twitter: @runmeb Instagram: @runmeb Anna Vocino: Website: AnnaVocino.com, GlutenFreeAnna.com Facebook: /anna.vocino Twitter: @AnnaVocino Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

MEB. IS. HERE!!!!!!!!  Meb is one of the nicest, most inspiring guys you will ever meet. Everything that's said about his being such a sweetie is TRUE!!!!! Meb will make you be even more proud to be American (that is if you are an American) and to work even harder to achieve your running, health, and life goals. If you want to learn the "11 Strategies to Live the Running Lifestyle" (many of which Meb discusses during the interview), head over to therunninglifestyle.com/join. Meb and I discuss (boy do I like saying that!!!!!) the following: The VERY hard road he and his family took to come to the United States The not-great childhood memories he has and how he has used those memories to help him work hard for years and years to create a long, phenomenal running career You can learn more about his tough childhood in Run to Overcome What his second book, Meb for Mortals, discusses and how you can apply it to your own life and running journey How sports grew his self esteem and helped him make friends What you need to do to execute the best plan The highs and lows he has been through as a runner What he did with his wife when his friend Ryan Shea had died and his injury made it so he could barely stand up His favorite indulgence for his sweet tooth and how he watches his weight to be able to perform at peak performance What he believes is the key to success What he did after not qualifying for the 2008 Olympics in Beijing Why Meb attributes his success to hard work and mindset Why it's sweeter to come back and win after you've been injured One of his most memorable NYC Marathon finishes A snapshot of the NYC Marathon course and what to look forward to if you get to run it What the MEB Foundation is and stands for The perks of running with Meb for the Meb Foundation in NYC and Boston The importance of being mentally and physically healthy When his next marathon is What his future plans are How a product named ElliptiGo , which was thankfully created in 2012, has extended his career Why the ElliptiGo is so much fun, how he uses it, and what it allows him able to enjoy When he puts the hammer down on the ElliptiGo Next week, Meb and I (it is such an honor to say that) discuss more in depth about his training on the ElliptiGo, when and how he uses CEP compression socks, how he develops his own shoes with the designers from Sketchers, an in-depth discussion of his win at the 2014 Boston Marathon and how he did it, one of his favorite running community memories, if he is going to run a fall marathon, his plans for the Olympic trials and then hopefully the 2016 Summer Olympics in Rio, how to support other runners, and what are the keys to success for runners (and really anyone for that matter). Our runner of the week is Chris Brogan, a business owner who uses running as a way to challenge himself and lead a healthier lifestyle. Chris specifically discusses: Being a Runner at 300+ pounds The surprising challenge he incurred at his one and only marathon and how he overcame it Why he has cut his mileage back What he enjoys about Spartan Races How Keep.Google.com helps him keep track of affirmations and the training that goes along with reaching his goals Mark Rippitoe and strength training for runners How Mark trains on the road Why he isn't doing anything into the ground anymore Why you "have to play to win" Why to commit How he is going for a six pack instead of a keg Our Go-to Real Food Dietitian, Serena Marie, RD, dives in deep about why to eat a nutrient-dense diet and specifically addresses: Why to choose a nutrient-dense diet instead of a fat adapted diet The simple carbs Serena recommends for performance such as raw honey, rice cakes and raisins Why use fat for fuel Why males and women with conditions such as PCOS can do well on a high-fat diet How to train for a high-fat diet 7-10 days before a race Why less than 100 g of carbs can wreak havoc on the body What are great sources of fat and sugar for a race which includes Coconut Manna placed in small plastic bags, honey stingers (caffeinated gel, not wafers), Jason's nut butters, plantains in palm oil, honey roasted nuts (this has worked for me in the past), and sushi rice with bacon or coconut oil with honey Why Serena recommends Strong & Kind bars over Kind bars (we especially like the Thai Sweet Chili Flavor) How to read a nutrition label on fuel bars If you do better with liquids, have home made bone broth with coconut water and honey Why we're big fans of ENERGYbits, how it helps prevent sugar lows, the nitric oxide in the bits which helps with fatigue, and how to use the before, during and after the run A Plan B to ENERGYbits, which doesn't have nitric oxide to help prevent fatigue is Great Lakes Collagen You can check out Serena's blog post about today's episode HERE. As requested, Serena and I discuss how our training for the Chicago and NYC Marathons is coming along. We have a special “promotion” going this week to encourage you to help Action for Healthy Kids feed more kids with healthy school breakfast and lunch programs and provide fitness equipment. It's DUMP YOUR CHANGE CUP WEEK!!!! Simply go to your local bank, get a picture of you dumping your coins and collecting your cash, then please visit: https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192 and donate your cash. Our goal is to raise $250 by next week. I know we can do it!  Email us a picture at http://www.therunninglifestyle.com/contact/ and we'll post it on our Facebook page and blog. Every penny counts. The kids and us thank you in advance. Products Discussed in depth: ElliptiGo ENERGYbits input "RUNLIFE" to receive a 25% discount on all products at checkout Honey Stingers Strong & Kind Bars, Sweet Chili Flavor Strong Bars, Madagascar Vanilla Great Lakes Collagen Contact: Meb Keflezighi: Website: MarathonMeb.com Facebook: /MarathonMeb Twitter: @runmeb Instagram: @runmeb Chris Brogan: Website: ChrisBrogan.com Business: Owner Media Group Twitter: @chrisbrogan Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Serena Marie, RD, and I discuss why beans are great for gut health and how to introduce beans into your diet. Remember: Beans are not a good choice for fueling, because you don't want to be running for the bathroom. We talk about how the fiber in beans is a better choice than the fiber in a grain such as quinoa. She also discusses how to cook beans and what she eats the night before a marathon. When you have the option, it's a better choice to have cooked beans rather than canned beans. Side note: Beans really don't have much protein in them, and when you look at the difference between protein and carbohydrates, they're not the best choice. This was a podcast episode dedicated to our vegan friends who eat a lot of beans. Soak beans for four to six days until they sprout, and then you can eat them raw. --- If you're running the Chicago Marathon, please save the date for the evening of Friday, October 9th. Serena Marie, RD, and I are planning something special.  The best way to stay in touch is to head over to www.therunninglifestyle.com and register for the 5 Questions to Ask Yourself To Start or live the Running Lifestyle.

Part 2 of Jeff Galloway's episode goes in depth and covers the following topics: How to run faster (Wow! Bring on the 26 mile-long run BEFORE the marathon) and lower your time by 15 minutes How to do speed repetitions the Jeff Galloway way What a cadence drill and an acceleration glide are and why you need to know How to avoid the slowdown of a marathon and achieve a negative split Why Jeff recommends swimming and using an ElliptiGO (I'm a HUGE fan of the “Go!”) as cross training activities What postural muscle strengthening exercises Jeff recommends How a Galloway group works Why Jeff Galloway is also a fan of Dr. Ratey's work Jeff's response to the biggest misconception about running being that you have to run nonstop to be a runner Why Jeff says “Take Charge of your Fatigue” Why Jeff doesn't “drag” people in to running a run-walk-run sequence Jeff's 13.1 Half Marathon in Atlanta on December 13th, which finishes in Piedmont Park A runner and blogger who runs “Galloway Style”, Cambrey Fuller comes on the show as our Runner of the Week. Cambry shares how she was told she would need to use a cane if walking more than 200 hundred feet after having six surgeries on her ankle. Somehow, she has managed to go on to run 17 half marathons in 15 months including the Tinker Bell and Princess half marathons. By running, and surprising her doctor, not only is Cambry defying the odds, but she is thriving – especially after losing 180 pounds! This inspiring mom has thrown away her scale and focuses on how she feels and how her clothes fit. Cambry's goal is to run the Auckland Marathon in 2016. Serena Marie, RD, shares why she was so excited to read the article titled "Green vegetables, red meat and colon cancer: chlorophyll prevents the cytotoxic and hyper proliferative effects of haem in rat colon.", which was released by the National Center for Biotechnology Information (NCBI), which is part of the United States National Library of Medicine (NLM), a branch of the National Institute of Health. As you may know, Serena Marie, RD, loves red meat, as it's such a great source of iron. As runners, it's common for us to have low iron counts. According to the article, as long as you have greens with your red meat, the risk for cancer may go down. Serena shared the new vegetable she is OBSESSED with: lambs quarter. Just sauté with onions and voilà. I shared a test called InsideTracker that I was given to evaluate and have seen great results thanks to the in depth analysis InsideTracker revealed. I was given specific foods to eat to increase my low levels of iron, vitamin D, and testosterone. The test was taken back in February and showed normal levels of cortisol, which can be high for endurance athletes. It will be interesting to see test results as I train for the Chicago and NYC marathons. If you want to keep up to date with the Running Lifestyle, please visit www.therunninglifestyle.com/join and you won't miss any updates or exclusive information. Plus, you'll receive the five questions to ask yourself to be able to keep a running lifestyle. Friendly reminder, Serena and I are running the Chicago and New York City marathons in support of Action for Healthy Kids. Action for Healthy Kids expands school breakfast and lunch programs to include healthy foods. They also provide grants to schools for much needed physical fitness equipment such as stability balls. A donation of $25 provides breakfast for an entire month for one student and $50 gives schools fitness equipment. Help us help the kids! https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192 Contact: Jeff Galloway: Website: jeffgalloway.com Facebook: /jeffgallowayfan Twitter: @JeffGalloway Cambrey Fuller: Blog: TheCambreyDiaries.wordpress.com Facebook: /TheCambreyDiaries Twitter: @CambreyDiaries Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

We discuss the  Oakley New York City Mini 10K. My friend Sarah Boschung comes back on the show and brings her friend and colleague, Christy Bainer, to discuss what a wonderful experience the three of us had running Oakley New York City together. This was Christy Bainer's farthest distance ever and she shares what a memorable race it was.  We discussed: Why Christy chose this as her first race The joy of running with friends The details of the race Oakley clothes and sunglasses The course Tourist information about NYC Double Suites Hotel Times Square The Little Beet Restaurant An update about the official cat of the Running Lifestyle Show, Bruttus NYRR, like the BAA, putting on an amazing race To receive updates and exclusive content from the Running Lifestyle, please visit: www.therunninglifestyle.com/join [A medal from the Oakley New York Mini 10K]   Contact: Sarah Boschung: Facebook: /sarah.boschung

How to align your values to running is what we have in store for you when Brett Gajda, of Where There's Smoke Podcast, comes on the show. Brett, who is also our Runner of the Week, discusses: ·         Why he is immersed in self development ·         How he defines who/what a runner is (it's surprising) ·         Why we do what we do ·         How our perspectives are different based on how we grew up ·         His challenges with injuries ·         What two things you need to have to change a behavior ·         How mustard changed his mindset ·         Knowing your values dictates how you spend your time ·         If you're committed to something, then it needs to align with your values ·         The link between energy and sugar consumption Serena Marie discusses moringa, which are leaves and seeds.  Moringa is grown around the world and has been said to be a good source of vitamin C, iron, potassium, vitamin A, and calcium.  Serena researched moringa and used an article she found from the NIH to come to the conclusion that more thorough research has to be done before recommending moringa.  Links Discussed: Brett Gajda: WhereTheresSmoke.co Values in Action NIH Article on Moringa Serena Marie, RD Dean Answers a Question About Weightlifting Donate to Team 'Kari and Serena Run NYC and Chicago' Social Media: We LOVE to interact on Social Media.  Come “play” with us on Twitter at The Running Lifestyle (@therunlifestyle), Kari Gormley (@KariGormley), and @SerenaMarieRD. You can find us on Instagram at @KariGormley and @serenamarierd Join the FUN Running Lifestyle Show Facebook Group and “Like” The Running Lifestyle page. Ratings and Reviews on iTunes makes it easier for people to find the show.  Care to leave a review? It may give you a Runner's High? :-)  Head over to here..   Don't want to miss an episode of The Running Lifestyle Show?  You don't have to.  Subscribe in iTunes or Stitcher.

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.

Dean and Mitchell talk about why we should appreciate any circumstance in which we find ourselves, and how those things shape us with God's help. Then Dean shares the reason why covered bridges are covered and how it applies to our running and our faith.