The Flourishing Experiment

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:

Jeff-Sanders-Square-1
Website: jeffsanders.com
Twitter: @jeffsanderstv

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: jeff-sanders-12-31-2015.mp3
Category:general -- posted at: 4:00am EDT

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:
cheryl-jim-brown-dog-01
Email: browns1983@gmail.com

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: cheryl-jim-brown-12-24-2015.mp3
Category:general -- posted at: 11:13am EDT

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!

image002
This is the skirt Serena will be trying.

 

 

Contact:

Jeff Zidell:
Zidell, Jeff
Twitter: @jeffzidell
LinkedIn: linkedin.com/in/jeffzidell

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: jeff-zidell-12-17-2015.mp3
Category:general -- posted at: 10:35am EDT

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:
Ellen_pics_point_sq_CA12069_635721646146210730
Website: EllenRohr.com
Facebook: /barebonesbiz and /ellenrohr
Twitter: @ellenrohr
YouTube: Ellen Rohr

Jason Pina:
IMG_0544_CA6_635495609208834540
Facebook: /Jason.Pina
Twitter: @jbpina

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: ellen-rohr-12-10-2015.mp3
Category:general -- posted at: 4:00am EDT

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

Running Accessories

Running Equipment

Recovery Products

Stocking Stuffers

Books

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:

File_000 File_001

 

 

Contact:

Jennifer Lockram:
10687216_372402319578941_1804163801376297775_n_CA12069_635682208283782548
Website: RunningMovesMe.com

 

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: gift-guide-12-03-2015.mp3
Category:general -- posted at: 4:00am EDT

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:
Jeff
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway

 

Meaghan Nana-Sinkham:
Meaghan Nana-SinkamFacebook: /msinkam

 

Contact Becky Kotsifas:
becky headshot
Twitter: @BeckyKotsifas

Direct download: philly-tgiving-11-26-2015.mp3
Category:general -- posted at: 4:00am EDT

Kim Stemple, founder of We Finish Together, shares her beautiful message that we are all in this thing called life together so we need to hold each others' hands - even if only virtually. One way to do this is by passing along a medal, which is exactly what Kim’s grassroots group does. Highlights of our chat:

  • What is We Finish Together and why Kim started it
  • Why there is no set standard to receive a medal
  • Kim is a unicorn, the only person to ever have Mitochondrial Disease, Lupus, and Cancer
  • Why she drastically changed her appearance
  • What Kim uses as fuel during her long distance races
  • Why Kim runs for Kevin Bianco through Wear Blue Run To Remember
  • How the Blue Mile in the Marine Corps Marathon shows the price of freedom
  • Why she got tattoos and now loves yoga
  • Why “Use Your Mind To Be Alive”
  • Kim’s upcoming races - Jingle All The Way 5K, Shamrock Half Marathon, Rock ’n Roll Half Marathon in Washington, D.C., and Cupid Undies Run
  • Why set big goals
  • Kim’s words of encouragement - Go You!, Enjoy Every Moment, It’s about how you react to people, Don’t let running define you, Find 5 people at the Starting Line and wish them a great race

After hearing Kim I'm sure you'll be inspired to want to learn even more about her. Please visit www.wefinishtogether.com and on Facebook at We Finish Together. If you decide to email Kim, PLEASE understand Kim cycles through up and down depending on reaction to chemo dose, so she may not get back to you as quickly as she would like to.

Hunter Clarke-Fields is our Runner of the Week. The Runner of the Week segment is sponsored by Sport Suds, which is a detergent that doesn’t use harsh chemicals or perfumes to clean clothes. As a listener of the Running Lifestyle Show, you can receive a 25% discount at checkout at www.sportsuds.com (hyperlink) when you use the code RUNLIFE.

  • Why Hunter started running
  • How to be mindful while running
  • What Western moms sometimes do that doesn’t help them
  • When Hunter’s ego takes over her running

Jeff Galloway, one of my “ElliptiGo brothers”, and also my coach, heard about Kim and her mission. Jeff is donating medals from the JG 13.1 and Barb’s 5K weekend in Atlanta. Mike Clarke, Founder of Junction 311 Endurance Sports and Race Director for the Inaugural Big Beach Marathon in Gulf Shores, Alabama (side note, you receive a 15% discount when you put in RUNLIFE at checkout at BigBeachMarathon.com/register/), and also a sponsor of the Running Lifestyle Show, will also be donating medals to We Finish Together.

Serena Marie, RD

  • How to eat mindfully and why it's important
  • What happens when your body is stressed while eating
  • Why we should schedule a time to eat

Contact:

Kim Stemple:
11059330_10205255898249589_1524895400167555794_n
Website: WeFinishTogether.com
Facebook: /kimberlystemple
Twitter: @StempleKim

Hunter Clarke-Fields:
hunterwhite24
Websites: HunterYoga.com, YogaStoriesProject.com
Facebook: /huntercyoga
Twitter: @HunterCYoga
YouTube: /hunteryoga

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: stemple-11-23-2015.mp3
Category:general -- posted at: 5:30pm EDT

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:
502095_0d8d53be5d7643e0bdab6192ad79ce3e

Website: MadFit.org

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: majorie-11-19-2015.mp3
Category:general -- posted at: 4:00am EDT

Melanie Curtis, Runar Gundersen, Serena Marie, RD, and I share our experiences of running the NYC Marathon. Jeff Galloway came on and coached me and let’s just say, I did a better job of following his coaching this time. :-) Serena discusses whether or not hot lemon water is good for you and what the research shows.

Melanie Curtis

  • Why she can’t put into words her experience of running the last two miles of the NYC Marathon
  • Why Melanie and I are sisters are from another mister and how we do this in our “work” (which doesn’t seem like work because we both love what we are doing)
  • How Landmark Education has helped each of us
  • What the “baked beans” situation is
  • How to have a plan for fear when you encounter it
  • When the marathon got really tough for Melanie
  • What "T cubed" is
  • Where she had her first runner’s high (and it’s surprising)
  • What served her well in the beginning of the marathon
  • Why I hugged a stranger
  • How Melanie’s and my experiences of NYC were so different
  • What song Melanie listened to over and over the last few miles of the race - it's now her theme song
  • What is my theme song
  • Melanie’s words of advice when it comes to running a marathon
  • Melanie is our Runner of the Week and will receive Sport Suds Detergent for free. If you want your clothes to come out smelling neutral, and not scented from harsh chemicals, then you'll want to give Sport Suds a try. Head over to sportsuds.com and at checkout use code RUNLIFE to receive a 25% discount off of your entire order.

Runar Gundersen, the unofficial mayor of the New York City Marathon, who is from Norway (which we like to call on the show, No Way Norway), comes back and talks about his 37th straight New York City Marathon.

  • How much training he did before the marathon
  • How we disagree on the “hilliness” of the course
  • What was different at the NYC Marathon this year compared to last year
  • Why there was chaos at the ferry terminal this year
  • A rumor about the NYC Marathon that Runar “squashes”

Serena Marie, RD answers a listener’s question about putting lemon in hot water and whether it's something people should focus on drinking.  Serena points out that if you are going to have lemon in your hot water, wait until the water has cooled off a little bit as this allows you to absorb more Vitamin C.

Mike Clarke of the Inaugural Big Beach Marathon to be held in Gulf Shores, Alabama, runs by to share what type of weather you can expect on January 31st, 2016 there. Get this!!!!  The average high is 62 degrees and at race start time it is 44 degrees!!!!! Doesn’t that sound awesome? If you’d like to run the Big Beach Marathon or Half Marathon, head over to www.bigbeachmarathon.com and at check out put in the code “RUNLIFE” to receive a 15% discount.

Serena

  • Challenges getting to the starting line and her new bestie, Amadeus from Spain
  • How Serena “got in trouble” waiting in line for the buses at the starting area
  • The difference in the starting lines for Serena in Chicago vs. New York City
  • What borough was really special for Serena
  • What Resting Up Like a Champ Means
  • What’s #DID

Jeff Galloway

  • Why NYC is the toughest course compared to the Marine Corps, Philadelphia, and Chicago marathons
  • How Piedmont Park in Atlanta is similar to Central Park in NYC
  • The challenges of running the NYC Marathon
  • How I was teaching while I was running in Chicago
  • Why I strongly recommend attending Jeff Galloway’s Running Schools
  • How Jeff Galloway can’t help himself from helping people
  • Why I was able to run in the last 0.7 miles of the marathon and why Jeff doesn’t recommend it
  • What percentage of people who run NYC are not from the US
  • The excitement of the starting line at the NYC Marathon
  • Bill Rodgers and Amby Burfoot will be at Jeff’s JG 13.1 Weekend in Atlanta
  • How the ElliptiGo is so similar to running
  • How the marathon was a road trip on my feet
  • Anterior muscle, irritated by downhill running, your stride length gets too long toward the end
  • Go out at the pace I did in NYC and take it easy - pick up the pace at 20 mile mark
  • Try 15 seconds run 20 seconds walk
  • At Mile 20 lengthening out the run
  • At 15-18 if all is good reset timer for 15 15 or 20 20
  • If feeling good at 20 miles - run two segments then walk one
  • What I should do at the end
  • If you want to run a marathon why seeing Achilles Runners will remove any of your previous excuses  for not just doing it
  • We all inspire one another

Listeners of the show who are on the email list receive special invitations every once in awhile, and you never know when one will happen. Head over to www.therunninglifestyle.com/join and you’ll receive the 11 Strategies To Live The Running Lifestyle and receive important updates. Run on!

If you have ever wanted to run a marathon, then now is the time.  It's one of those things that you can't put into words unless you do it. And I hope you have the opportunity to run a marathon.  There is nothing like the NYC Marathon. It's difficult to express but trust me, it's worth it!

Jeff Galloway:
Jeff
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway

Melanie Curtis:
photo 2
Website: MelanieCurtis.com
Facebook: /melaniecurtis11
Twitter: @11melaniecurtis

Runar B. Gundersen:
meg_2015_CA12069_635774921919698632
Website: RunarWeb.com

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: nycgalloway-11-12-2015.mp3
Category:general -- posted at: 4:00am EDT

Join my “cousin” Dean Karnazes, “ADHD brother” Peter Shankman, “sister from another mister", Serena Marie, RD, and son William Gormley when we celebrate 100 episodes of The Running Lifestyle Show. We’re doing something different here, and I become (or at least try to be) the one interviewed by Dean Karnazes and Peter Shankman. Serena and I talk about how much joy the podcast has brought into our lives and William shares his running story.

Here’s what goes down on Episode 100:

William Gormley

  • Why he is the Big Kahuna
  • Why he wanted to be on the 100th Episode
  • How he runs around the track at the school

Dean Karnazes

  • Running the NYC Marathon and when and where did I confront my demons on the course
  • Why I decided to take the entrepreneurial route
  • How and why it’s key to understand your strengths
  • How having different inserts for my shoes could have made a difference (FYI, Dean has some that I haven’t tried yet, but you can find them HERE.)
  • Why Cousin Dean and I both love our ElliptiGos and how you could win one by visiting HERE(don’t wait, the contest ends on November 8th!).
  • My experience having seasonal affective disorder and how it impacts my life
  • Why I am excited about the product Thync
  • What the podcast has meant to the running community according to "cousin" Dean

Eileen Smith Dallabrida wrote an article in Delaware Today Magazine's "302 Health" section about the challenges I have had with post partum depression and seasonal affective disorder (SAD). You can read more about seasonal affective disorder (SAD) and some of the resources that are available to help decrease symptoms of depression HERE.

Our next guest is listener of the week, Peter Shankman.

As a listener of the show, you will receive a 25% discount when you head over to www.sportsuds.com and enter “RunLife” in the shopping cart. I can tell you that after running for over six hours at the NYC Marathon, my clothes, umm, didn’t smell too good. There was no fear that the odor would stick around because I knew Sport Suds could take it out. (Which is good because I LOVE my running skirt - so much so that it's been my garment of choice for four out of the last five marathons I've run.)

Peter Shankman

  • Why I found the NYC Marathon especially challenging and how Peter didn’t understand why I was surprised
  • Why I created The Running Lifestyle Show
  • Who was a tough interview to get
  • What was a lowlight during the podcast journey
  • What I have coming up at The Running Lifestyle Show
  • Who is my dream interview
  • Who Peter thinks I should get on the show
  • When Peter wants to come back on the show

Mike Clarke is back on the show sharing with us his extensive experience as a race director. The Big Beach Marathon in Gulf Shores, Alabama definitely sounds like the place to be January 31, 2016 to run a full or half marathon. As a listener of The Running Lifestyle Show, you’ve got connections and will receive 15% off your race registration when you input “RUNLIFE" at checkout.

Serena Marie, RD

  • What excites her about The Running Lifestyle Show
  • How I select the guests for the show
  • How her life changed in the grocery store
  • What are some of her favorite things that have happened because of The Running Lifestyle Show

It’s been an unbelievable journey to reach episode 100! I've been blessed to welcome so many fascinating and inspiring people into my life thanks to this wonderful medium called podcasting. I am excited to see what happens in the next 100 episodes and how I can connect with you, the listeners of the show.

If you haven’t already discovered the 11 Strategies to Live The Running Lifestyle, please run over HERE and you’ll not only find out how to achieve a lifestyle with the gift of running, you’ll also be on our email list. People on the email list receive access to special invitations. Trust me, you don’t want to miss out. :-)

Contact:

Dean Karnazes:
Profile_CA2_635458889627024378-2
Website: Ultra Marathon Man
Facebook: https://www.facebook.com/DeanKarnazes
Twitter:  @DeanKarnazes

 

Peter Shankman:
peter_0035
Websites: Shankman.com, Shankminds.com, TheMistakePodcast.com
Facebook: facebook.com/petershankman
Twitter: @petershankman

 

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: hundredthepisode-11-05-2015.mp3
Category:general -- posted at: 9:37am EDT

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.
Miguel Blancarte 02
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:
jon
Website: BostonMarathonFilm.com
Twitter: @Bostonthefilm
Business: LA Roma Films, LLC

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Luke Puskedra:
DULMHZTJQGZYBLB.20090929000809
Twitter: @lukepuskedra

Direct download: chicago-bts-10-29-2015.mp3
Category:general -- posted at: 7:00am EDT

We’re talking with team members of The Running Lifestyle Show (TRLS) for Action for Healthy Kids (AFHK) at the Chicago Marathon.  Hear from first-time marathoners, Minh Chien, and Todd Miller, about their respective runs.  Liz Whitteberry shares her thoughts about running her first big-city marathon in addition to running with and "coaching" Todd Miller on the course.  Serena recaps her exciting race where she did indeed, PR!  Our friend and team member, Foti Panagakos, talks about his experience where he, too, PR'd!  Coach Jeff Galloway checks in with me, Kari Gormley, and offers advice on recovery and gearing up for the NYC Marathon.  Serena discusses her favorite way to celebrate after a marathon, and we even have a product review for Trigger Point.

Find Out the Top 11 Strategies to Live the Running Lifestyle HERE.

Topics Discussed:

  • Where Minh REALLY felt the pain of the marathon
  • What Liz found interesting about running a big-city marathon
  • Todd’s mantra for finishing and how Liz was with him every step of the way
  • What happened to Serena at Mile 20
  • The fun activities around the Chicago Marathon Weekend
  • Why this was one of Foti’s Top 5 Marathons
  • The mistakes I made in the race and why they happened
  • The recovery plan Jeff Galloway recommends for me
  • Why Jeff Galloway recommends ElliptiGo and why I am IN LOVE with it even MORE
  • Join Jeff Galloway at his Running School the day before the Marine Corp Marathon
  • Why Serena had a beer after the race and what a small research study discovered about beer
  • Serena’s thoughts about me having stuffed pizza after the marathon and eating a bag of Garret’s mix (it was a small bag at least!) as dinner at the airport
  • Why Minh, Liz, Serena and I are fans of the Trigger Point Therapy foam roller and foot roller.
  • Join the Virtual 26.2 Run benefiting Action for Healthy Kids, Serena, and me

The top three takeaways from this episode are:

  1. Even though running is a solitary sport, being part of a group or mass of people makes the experience.
  2. Aim for the moon and you even if you miss, you will land upon the stars.
  3. Take a step back from an experience, even an interaction with someone, and ask yourself, what is this person/experience teaching me?

Next week, we’re going behind the scenes of the Chicago Marathon and bringing you inspiring interviews with runners we met during the Marathon weekend.  We’re also coming up on 100 episodes!!!!! Woo hoo!!!!! What are some of your favorite episodes? What guests would you like to hear from? Please contact me HERE.

Guests:

Jeff Galloway:
Jeff
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway

 

Minh Chien:
1233058_539359492779496_1962663486_o

 

 

Todd Miller:
Todd Miller

 

 

Fotinos Panagakos:
Foti P

 

Liz Whitteberry:
Liz-Whitteberry-Headshot-009-Full-Color_CA12069_635643640072589056
Website:LizWhitteberry.com
Facebook: Liz.Whitteberry
Twitter: @elizabethwh

 

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: trls-chigago-group-10-22-2015.mp3
Category:general -- posted at: 4:00am EDT

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:

  1. Make it easier on your body and mind by staying in the Times Square Area.
  2. 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.
  3. 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

  1. 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.
  2. 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.
  3. 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:
meg_2015_CA12069_635774921919698632
Website: RunarWeb.com

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: runar-gundersen-10-15-2015.mp3
Category:general -- posted at: 4:00am EDT

Run with Serena Marie, RD, and me at therunninglifestyle.com/my262. Jeff Galloway comes on to discuss my recent 26-mile run and the lessons learned during it. Jeff reveals the times I should use when running in Chicago and specifically, how to run the Galloway Method at the marathon (this may surprise you). We talk about all the tricks the mind plays on a runner when taking on the marathon, for example. Let’s just say I share many of the jitters that are common for marathoners.

  • Why Jeff had me run 26 miles before running a marathon
  • What is a magic mile and why it’s a good predictor of race pace
  • My stats and why Jeff is recommending a 13:00-14:00 minute pace
  • Why I’m feeling empowered going into Chicago
  • Why Jeff is recommending 20/30 for me
  • Why it’s never going to be easy the whole way when you run over 20 miles
  • How to do an Acceleration Glider
  • Why Jeff recommended I stick to 30-minute ElliptiGo rides
  • As you increase the amount in long runs, why your body needs to rest
  • Why recover by using ElliptiGo instead of a short run
  • Why avoid anything that could put extra fatigue on any weak links

Join Serena Marie, RD, and me when we “run” Chicago and eat our way through the neighborhoods. You can even join me for a Ride on the ElliptiGo, one of my favorite tools to live the running lifestyle, and a sponsor of the show. Here's what's going "down."

  • Have dinner at Sweetwater Tavern & Grill at 4:30 PM on Friday, October 9th (steps from where the boat drops us off)
  • Meet up for lunch on Saturday, October 10th at 1:30 PM at Weather Mark Tavern (just seven blocks from the expo)
  • Go for a ride with @ElliptiGon the Lakefront in the morning on Monday, October 12th OR from Fleet Feet, South Loop at 12:30 PM and after. Fleet Feet will have recovery services and tools. They're also going to offer FREE engraving (starting at 12:00 PM) on your Bank of America Chicago Marathon medal.
  • Please contact me, Kari Gormley, to let me know you’ll be there so I can give the restaurants an accurate count and to look out for you and/or at Fleet Feet. :-)

Returning to Jeff, we cover:

  • How the “Monkey Brain” takes over before a marathon
  • Why I am especially fatigued right now and how it’s understandable
  • What is a gremlin and what is the name of my gremlin
  • How far in advance to take the weather “seriously”
  • How to alert fellow runners that you are running Galloway Style (good thing I asked!), and where to put yourself in a corral if you are running Galloway Style

It’s been a pleasure to work with Jeff and get ready for three marathons. Eeek - three marathons!!!! What is going on????!!!!! All I know is that I have done the work, and the only thing I can control now is my mind, and how I decide to dress for the weather. When you think about it, how much can you really control in life???

Do your clothes have a lingering odor? Or perhaps you are allergic to perfumes. Then you’ll want to try Sport Suds, the sponsor of the Runner of the Week. Head over to www.sportsuds.com and put in “RUNLIFE” at checkout to receive a 15% discount.

Contact:

Jeff Galloway:
Jeff
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway

Tom Kreider:
Tom Kreider
Facebook: /tom.kreider
Twitter: @TomKreider
Instagram: tomkreider

Direct download: galloway-10-08-2015.mp3
Category:general -- posted at: 4:00am EDT

Serena Marie, RD, and I share all of our tips, tricks, and ideas when it comes to what to pack, take, do before, after and during your big race.  Serena Marie, RD, clarifies what the research says when it comes to carb loading for women and men. We also discuss what is the biggest predictor of performance.

Top Recommendations:

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

Contact:

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: pre-chigago-serena-10-07-2015.mp3
Category:general -- posted at: 8:09am EDT

Join the Running Lifestyle Show Team for Action for Healthy Kids and hear the motivational stories of why these inspiring individuals are running the Chicago and/or NYC Marathons. You'll hear from first-time marathon runners Minh Chien, Todd Miller, and Melanie Curtis, along with seasoned marathoners Liz Whitteberry, Foti Panagakos, Serena Marie RD, and me.  (Did I just say that Serena Marie, RD and I are seasoned after running three marathons?!)  Who knows, after you hear the stories these runners share, maybe you'll be putting a marathon on your calendar for 2016!

  • Why Minh chose Chicago over the Seattle Rock’n Roll
  • How Minh has fallen in love with running
  • It will be Liz’s 45th marathon
  • Why Liz is running with Todd Miller and me in the back of the pack
  • How Todd Miller is trading a mile for each year of life he was told he wasn’t supposed to have
  • How distances can change over time in the mind
  • Why Foti was excited to be on the podcast (funny story)
  • Chicago will be Marathon #22 for Foti
  • How to set a priority for a race
  • What Serena is doing the day this episode is going live (THIS IS EXCITING!!! PICTURES PLEASE SERENA MARIE RD)
  • Why this wasn’t a bucket list item for Melanie Curtis
  • How the Galloway Method is working for Melanie
  • How spinning classes can help recovery
  • What type of fuel is working for Foti
  • What Minh is looking forward to having in Chicago (ME TOO!!!!!!)
  • Your body is strong, your mind is clear, and your heart is happy - nothing else matters
  • How Chicago is a celebration of the gift of running and the Running Lifestyle Show
  • Go for the architectural boat ride with with Serena Marie, RD, and me on Friday, October 9th at 3:00 PM
  • Have dinner at Sweetwater Tavern & Grill at 4:45 PM on Friday, October 9th (steps from where the boat drops us off)
  • Meet up for lunch on Saturday, October 10th at 1:30 PM at Weather Mark Tavern (just seven blocks from the expo)
  • Go for a ride with @ElliptiGo on the Lakefront in the morning on Monday, October 12th or from Fleet Feet, South Loop at 12:30 PM and after
  • For all of these events, please contact me  to let me know you’ll be there so I can give the restaurants an accurate count and/or look for you. :-)
  • To find out the 11 Strategies of How to Live the Running Lifestyle Show, please visit therunninglifestyle.com/join, and we’ll get you sorted (as the Brits say).

The biggest take-away from the team call is that these are all awesome people who are using running as a tool to create life-changing experiences.  It’s an honor to be running with Minh, Liz, Todd, Foti, Serena, and Melanie and, you, on our “virtual team." These upcoming marathons provide an opportunity to celebrate the gift of running, spend time with like-minded people, realize the impact that podcasts can make on our lives, and enjoy the cool cities of Chicago and NYC.  Thank you for being a part of this journey and welcoming the guests and me into your ears and lives. XOXO Kari (Gormley).

Contact:

Melanie Curtis:
photo 2
Website: MelanieCurtis.com
Facebook: /melaniecurtis11
Twitter: @11melaniecurtis

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Liz Whitteberry:
Liz-Whitteberry-Headshot-009-Full-Color_CA12069_635643640072589056
Website:LizWhitteberry.com
Facebook: Liz.Whitteberry
Twitter: @elizabethwh

Direct download: seven-runners-10-01-2015.mp3
Category:general -- posted at: 4:00am EDT

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:
IMG_20150530_143427_CA12069_635757752675328173
Facebook Page
Wikipedia Page

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: tera-moody-09-29-2015.mp3
Category:general -- posted at: 4:00am EDT

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:
IMG_0938
Practice: Trinity Medical Associates
Charities: Premiere Charities, Delaware Medical Relief Team

Charlie Barkowski:
C-Barkowski_CA12069_635751522146412376
Website: RunningWithMiles.com
Facebook: /runningwithmiles
Twitter: @runwithmiles

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: vinny-kripalu-09-24-2015.mp3
Category:general -- posted at: 4:00am EDT

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.

:-)

 

 

Direct download: disneyworld-09-17-2015.mp3
Category:general -- posted at: 4:00am EDT

Ellen Rohr, a business coach and motivational speaker, who was the featured guest and Runner of the Week last week, comes back on the show to share more stories of how running has impacted her life in so many positive ways. Ellen and I discussed:

  • Why she loves using a metronome and how its helped her hips
  • How running is the river that threads her best friend and her together
  • How being in pain running her last marathon was one of her favorite marathons
  • How confidence comes from doing things for a long time
  • What a race/event makes her want to do
  • How I (Kari Gormley) started running
  • Why choosing clothes are so important
  • How running keeps on reminding her of the beginners path and how running gives us opportunity to learn and grow

The top take-aways with part two of our conversation:

  • When you get injured, it’s feedback that you aren’t doing something correctly and learn from it.
  • How the more you do something, the more confident you become.
  • There is no such thing as bad running weather, just inappropriate running clothes.

If you’d like to find out the 11 strategies to live the running lifestyle, please head over to www.therunninglifestyle.com/join and find out. :-)

Need to buy some books, or perhaps some general supplies? You can help support the show with out paying a dime is to shop through Amazon HERE.

Our Runner of the Week, Sponsored by Sport Suds, is from Running With Miles, is Charlie Barkowski. Good thing Charlie is going to receive Sport Suds when you hear about this:

  • How Charlie is running six marathon distances around the world in seven days for pennies on the dollar
  • The number one tip for booking airline award availability
  • Why consider Wow airlines when flying from Boston or Baltimore to Europe
  • Why the Reykjavík Marathon is one of his favorites
  • Top Tips when it comes to traveling for a marathon

The Top Take-aways with Charlie Bukowski are:

  • You can travel the world through credit card bonus award cards.
  • There are many great marathons held on Fridays or Saturdays such as Jerusalem, Tel Aviv, Baltimore, Fargo, North Dakota, and Akron, Ohio.
  • He is looking forward to his trip, but has some fears when it comes to running on a treadmill in Cairo and running on the streets of Abu Dhabi when it’s over 100 degrees.

Charlie will be back on the show next week to share how his six marathon distance runs across six continents in only a week went. We’ll hear how he handled the heat, how nice flying in business class and first class was, traveling in the “apartment” from Abu Dhabi, and much more.

By the way, you can receive a 15% discount when you head over to www.sportsuds.com and use code RUNLIFE when checking out.

Serena Marie, RD, discusses:

  • How her 20 mile run went over the weekend in New Jersey
  • What resources Serena is and can use for her knee that is hurting
  • What would make a 20 mile run SUPER INTENSE
  • Why you want to consume Omega 3s
  • Which food is best for Omega 3s
  • How and when she plans on indulging after the marathons

The Top Three Take ways with Serena Are:

  • Eat fatty fish like salmon, achieves, sardines as optimal ways to consume Omega 3s
  • Plan B sources for Omega 3s are grass fed beef, chia seeds, and hemp seeds
  • Go with the flow and if we able to run all three marathons, it’s a gift. If not, running is still a gift. Oh, and Serena might get “something” (you have to listen to find out) after becoming a Marathon Maniac.

It’s all things Disney as a vacation and for running next week when Becky Kotsifsas comes on to share her Disneyland Half Marathon experience, and my husband, son and I share are best Disney trips to creating a magical experience.

Contact:

Ellen Rohr:
Ellen_pics_point_sq_CA12069_635721646146210730
Website: EllenRohr.com
Facebook: /barebonesbiz and /ellenrohr
Twitter: @ellenrohr
YouTube: Ellen Rohr

Charlie Barkowski:
C-Barkowski_CA12069_635751522146412376
Website: RunningWithMiles.com
Facebook: /runningwithmiles
Twitter: @runwithmiles

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: ellen-rohr-09-10-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Get ready to get fired up and laugh a lot when Ellen Rohr, a business coach and public speaker, tells us about the roller coaster of her running journey. Ellen shares how running has “changed over the years” and how her running has evolved. Serena Marie, RD, dives in deep to share what fructose is, what are some myths around it, and recommends how much fructose to have in a day. Serena and I talk about our training for the Chicago, NYC, and Philadelphia marathons and the amazing progress we’re making when it comes to fundraising for Action for Healthy Kids.

If you’d like to find out 11 strategies to live the running lifestyle, please head over to therunninglifestyle.com/join and find out. :-)

If you have any shopping coming up, an easy way to support the show without paying a dime is to shop through our Amazon store here.

Ellen address:

·         How to schedule your time so you can run

·         How to go about plan free days and why

·         When and why she actually liked running

·         How running kept her “straight" in college

·         How her body teaches her so much

·         Why her first marathon was “made up”

·         What she told her sister to encourage her to run a race and how Ellen ended up not telling the truth

·         Why Ellen is taking on two marathons in a year when she is 55 years

The biggest take away from the first part of Ellen’s discussion (part two going live next week) is that if you don’t plan your time, then someone else will do it for you. A lot of times we think we need to be somewhere, when we really don’t. Do what feels right to you and is best for your mind, body and spirit.

As Runner of the Week (and she was also the featured guest), Ellen is going to receive Sport Suds laundry detergent, which is free from harsh chemicals and dyes, to wash her clothes. We know that Ellen is usually able to get herself out the door to run, but if “stinky” clothes was ever an excuse, then Sport Suds would clean that excuse (get it? ;-)) away. Listeners of the Running Lifestyle Show receive a 15% discount when using the code “RUNLIFE” at check out at www.sportsuds.com.

Serena shares:

·         What consuming high amounts of sugar can lead to

·         What is fructose

·         Why agave nectar should be avoided

·         What is leptin and why it is good

·         How fructose gets absorbed and how it doesn’t spikes insulin

·         How fructose gets metabolized 

·         How your liver becomes fatty

·         What is Non alcoholic fatty liver disease 

·         What to remember about fruit

·         Why the ideal threshold of 20-50 grams of fructose is ideal

·         Why it’s important to read the ingredient list and how the list can change over time

·         Why eating non GMO soy is ideal when possible

·         Why Serena isn’t a fan of soy lethicin 

·         Why rice is not that problematic of a carb when putting in long miles

·         Serena’s favorite dried fruit and my favorite dried fruit

The big take away????? You can get liver disease from over doing it on the sugar. Also, a few servings of fruit is no big deal, but there is a limit. The fact that there is no leptin in fruit is a “well that makes sense” moment because whenever I eat fruit as a snack, I am STILL hungry.  What is a great thing to pair with fruit you may be asking? How about Energy Bits, which by the way, you can get a 25% discount when you type in “RUNLIFE” at Energybits.com.

Serena and I discuss my “CRAY CRAY” 23 mile run around the Port Orleans Riverside Hotel at Disney World and how I ran with the gators (literally). Thank you to Tracy Slayton and Denny Krahe from Diz Runs podcast for running with me in the middle of the night. Serena had a nice shorter training run in the Hamptons and looks forward to running in Jersey over the holiday weekend, while I’ll be running in Vermont.

The product that saved me from shafing (which started at mile 7 of 23) was Chamois Butt’r.

 

Thank YOU, thank YOU to all of the people who donated in August to help Team Kari and Serena run NYC and Chicago for Action for Healthy Kids. YOU are SO appreciated. If you haven’t donated yet/or would like to donate more, you can head over to: https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192.

Direct download: ellen-rohr-09-03-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Carey Pinkowski, Race Director of the Bank of America Chicago Marathon, shares with us how the race has grown over the 26 years he has been race director and discusses the course. This year 45,000 runners from over 130 countries, including all 50 U.S. states, will help celebrate the marathon's 38th anniversary. The field is comprised of 55% male runners and 45% female runners. Since 2002, $135 million has been raised for charities, including $17.7 million from last year.

Pulling off a marathon that goes through 29 neighborhoods of Chicago requires a near-Herculean effort, utilizing more than 12,000 volunteers, a stellar corp of medical professionals led by Dr. George Chiampas at 22 aide stations, coordination with local police, the Chicago Transit Authority, Mayor Rahm Emmanual’s office, the park district, sponsors such as Bank of America, Abbott Labs and Nike, and of course the residents of Chicago. The city of Chicago and its residents open their arms wide to support and welcome the runners to their city.

Carey discusses the course which starts at Grant Park, goes through the loop, also known as the central business district (be on the lookout and for the smell of Garret’s popcorn, a Chicago tradition), and then heads up through River North, an up-and-coming area with many restaurants.

Up next is the Lincoln Park Zoo area which is a great area for spectators, then on to Lake View. The course then takes you back through Lincoln Park with DePaul being at the heart of Lincoln Park. Next you head back to River North, through the Merchandise Mart, cross the river and start down to Adams which is a big spectator area nearing the halfway point. Runners cross the Chicago River five times during the marathon.

The latter part of the marathon takes runners past the United Center (where the Blackhawks and Bulls play), Malcom X College, Greek Town (that’s where our friend Dean Karnazes likes to hang out), Little Italy, Pilsen (Chicago’s largest Hispanic neighborhood), Chinatown at the 20 mile point, then on to the area where the Chicago White Sox (also known as “Carey’s team”) play, the UIC Campus (where A LOT of students cheer on the runners), back up Michigan Avenue and the south loop area.

The course ends with a hill up Roosevelt Road (the only hill and they save it for the end, but runners are fortunate as previously there were TWO hills at the end) to the finish line at Grant Park.

The Chicago Marathon is a great course for first time marathoners as it’s very walkable to and from the finish lines from many downtown hotels. Friends and family can easily get to 8-9 cheers zones through riding the CTA (Chicago Transit Authority). Over 1.6 million fans are on the course cheering on the runners.

Carey asks that runners read the participant guide, listen to announcements and look for the flags on the course, and check out the www.chicagomarthon.com website. He recommends that first time marathoners be conservative with their pace, trust their training, and stay within their pace. Aspects of the race are currently being finalized but it sounds like there will be even more entertainment on the course in 2015.

 

Our Runner of the Week, Dr. Kate Weymouth, MD, a psychiatrist, shares how she has had an "on again/off again" relationship with running, and it's currently ON! (Yay!) Kate discusses studies from the University of Texas (UT) and others proving how exercise can be as effective as anti-depressants for many people or in concert with medication for others. In fact, at UT, they’re doing work with PTSD patients and exercise and seeing great results.

There are numerous studies showing that people are more focused after they run. For students, a great way to “study” on the run is to run the same course as usual and create memory maps.

If you’re looking for new ideas or ways to solve challenges, set the intention at the beginning of the run, go a different course, and at the end of the run, see if any insights have come to you. Studies such as the Eureka Factor show the power of exercise.

Kate was our Runner of the Week after donating the most in a month to Team Kari and Serena Run NYC and Chicago for Action for Healthy Kids. You too can have the chance to be Runner of the Month by clicking HERE ( https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192) and donating. Action for Healthy Kids provides school grants to expand school breakfast and lunch programs and provide fitness equipment.

Serena Marie, RD, answers a listener’s question about what Serena’s take is on fruitarianism. While Serena applauds Jayne (the listener) for changing her diet, she recommends a more balanced diet that comprises fat, carbohydrates, and protein. Key nutrients that are not being met in a fruitarianism diet include iron, calcium, vitamin D, B12, essential fatty acids and others. There are many women endurance athletes who have iron deficiency and have a challenging time with menstruating.

Serena recommends consuming Omega 3s instead of Omega 6s as Omega 6s are very pro inflammatory. Good sources of Omega 3s are walnuts and macadamia nuts. If Jayne would like to have a more balanced diet, Serena suggests eating beans and nuts, since those are “allowed food” for fruitarianism. The most dense source of iron is humanely raised meat.

If you would like to create your own running lifestyle, head over to www.therunninglifestyle.com/join (hyperlink), and discover the 11 strategies to live a life of wellness through the gift of running.

Serena and I have completely gone “Cray Cray” and graciously accepted Gore’s invitation to run the Gore-Tex Philadelphia Marathon on November 22nd. This will be Serena's and my third marathon in six weeks and will also be an opportunity to run the Philadelphia Marathon again. Both of us ran in 2013 and had a rough day and are looking forward to creating better memories this year. Are you running Philly? Please let us know! A meet up is being planned!

Contact:

Carey Pinkowski:
PINKOWSKI_2015
Website: ChigagoMarathon.com
Facebook: /ChicagoMarathon
Twitter: @ChiMarathon

Kate Weymouth:
shapeimage_2
Website: kateweymouthmd.com

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: carey-pinkowski-08-27-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

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:
Jeff
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway

 

Tom Kreider:
Tom Kreider
Facebook: /tom.kreider
Twitter: @TomKreider
Instagram: tomkreider

 

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: jeff-galloway-08-20-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

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:
Meb-Public-Speaking-Footlocker4
Website: MarathonMeb.com
Facebook: /MarathonMeb
Twitter: @runmeb
Instagram: @runmeb

Anna Vocino:
481rWebOnly_CA12069_635739827581852041
Website: AnnaVocino.com, GlutenFreeAnna.com
Facebook: /anna.vocino
Twitter: @AnnaVocino

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: meb-8-13-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

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:
Meb-Public-Speaking-Footlocker4
Website: MarathonMeb.com
Facebook: /MarathonMeb
Twitter: @runmeb
Instagram: @runmeb

Chris Brogan:
Chris Brogan_Profile 2014_Please Credit Raul Colon
Website: ChrisBrogan.com
Business: Owner Media Group
Twitter: @chrisbrogan

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: meb-8-6-2015-01.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Vicki Huber Rudawsky, a 2-time track Olympian shares with us how she used visualization skills, cleaning up her diet, sleeping more, listening to her body and two run in the 88 and 96 Olympics. What’s especially inspiring about Vicki’s story is she had a young child at home when she qualified for the 96 Olympics. We specifically discuss:

  • How she overcame injuries
  • Raising a child as a single parent and training for the Olympics
  • How she has evolved as a runner through the years
  • How her husband has really helped her stay healthy as an athlete
  • The cross training Vicki participates in
  • How much both of us like our ElliptiGo
  • Vicki’s words of wisdom for runners

If you’d like to help provide healthy school breakfast and lunch programs for kids and support the show, please donate to Team Kari and Serena when we run the Chicago and NYC Marathons for Action for Healthy Kids. Click HERE to get the ball moving.

Our Runner of the Week is Marty Beene, who is a USTA Track and Field coach. Marty LOVES to run races, just LOVES to run races. He shares what are the three common mistake most runners (himself included) make, and his thoughts about how to keep on running. Marty, at 53 just ran his fastest 5K and 10K since 2001, and doesn’t have any aches and pains. When asked if Marty was going to run another marathon, he enthusiastically said, “Absolutely Not!”. He’s interested in running races every week because of the joy of racing. Every body is different. :-)

Serena Marie, RD, and I hang out and talk and laugh about how our nutrition has evolved. We share the food we were brought up on and how it’s different from what we eat today. Serena talks about the one food that drives her nuts, and I talk about who growing up I thought healthy food was for the really “weird” people. We definitely had some laughs during this conversation, but then again, we usually do. What Serena discovered from her own experience led her to research further and to counsel her patients in a different way. Let’s just say, as you know, Serena and I are on the same page about recommending a nutrient dense, anti inflammatory diet.

Vicki Huber Rudawsky:
vicki-website
Facebook: /vicki.rudawsky

Marty Beene:
BlogVersion_CA12069_635707976508867929
Website: BeTheRunner.com
Facebook: /BeTheRunner
Twitter: /betherunner

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: vikki-huber-rudowsky2-7-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Vicki Huber Rudawsky, a 2 Time track Olympian shares with us how she used visualization skills, cleaning up her diet, sleeping more, listening to her body and two run in the 88 and 96 Olympics.  What’s especially inspiring about Vicki’s story is she had a young child at home when she qualified for the 96 Olympics.  We specifically discuss:

  • Transitioning from a high school athlete to a collegiate athlete
  • What she did after her freshman year in college to be the best she could be
  • How changing her mindset was “huge”
  • Why it’s quality and not quantity
  • How we evolve as runners
  • Why keeping a running log is really important
  • Look for reasons, not excuses
  • What plays in to reaching your goals sometimes
  • How she overcame the fear of running in her first Olympics

Next week, during part 2 of 2 of Vicki’s interview, we get more in depth with how she overcame injuries, the very challenging road she had from raising a child on her own to qualifying for the 96 Olympics, the amazing running community that treated her like family, how she has evolved as a runner through the years, the huge impact her husband has had on her running career, cross training, and what she recommends for any runner.

All kids in the US don’t have access to safe playgrounds and fitness programs and Serena Marie, RD and I are trying to make a difference by raising money for Action for Healthy Kids when we run the Chicago and NYC Marathons.  Like the show, want to help kids? Please run over to [https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192] and please donate. Every dollar counts!  Twenty Five dollars provides a school breakfast for a kid for an entire month and fifty dollars provides a fitness program.

Our Runner of the Week this week is Sarah Andrus, who is also a running friend of mine.  Sarah shares how and why she became a runner “later in life” (at age 48), the races she has run, why she runs, and how she keeps motivated to keep on running.

Serena Marie, RD, talks glycemic index and why she doesn’t think it’s a great tool to use when evaluating what foods to eat. You need to look at all of the nutrients of a food item in addition to food combining.  Serena also discusses when to eat high sugar foods and what foods are good to eat when trying to go to sleep.

Serena and I talk about how are training is coming along (let’s just say it’s been HOT on the east coast and our times have slowed down but have also give us confidence for the fall Chicago and also NYC marathons) and the progress we are making when it comes to raising money for Action for Healthy Kids.  Everyone who donates during the month of July will be put in a raffle to win a 30 minute “hang out” session with Kari Gormley and Serena Marie, RD.  Also, the person who donates the most amount of money will be a runner of the week in August.

Serena Marie RD and me (Kari Gormley) were asked to try SportSuds laundry detergent. My friends Becky Kotsifsas and Sarah Andrus wanted to get on the fun and try the detergent too as it states it takes the stink out of athletic clothes among other things. The four of us get on a four way call and all come to the conclusion that we were shocked how well it worked, not to mention being so impressed that it doesn’t use harmful chemicals such as phylates, parabens, and bleach.

Contact:

Vicki Huber Rudawsky:
vicki-website

Facebook: /vicki.rudawsky

Sarah Andrus:
SarahSM_CA12069_635730947453709758
Facebook /sarah.baker.andrus
Twitter: @sarahba
Website: AvarahConsulting.com

 

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

 

Becky Kotsifas:
becky headshot
Twitter: @BeckyKotsifas

Direct download: vikki-huber-rudowsky-7-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Find out how to mix vacation with exercise when my husband, Robert Gormley, and I talk about different vacations we’ve taken around the world. John Bell, our Runner of the Week, has completed over 100 marathons around the world and discusses some of his favorite races. Some of the races discussed are Paris, London, Great Wall, and New York City. John shares his top tip for how to recover from a marathon when on a trip. Serena Marie, RD, talks about whether or not orange juice is a great choice. We also have an update on our training for the Chicago and New York City Marathons for Action for Healthy Kids. In addition, Serena and I review the FitBit Surge.

If you would like to help expand school breakfast and lunch programs and provide greatly needed fitness equipment for kids, please donate to Action for Healthy through https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192.

Robert and I specifically address:

·         Our traveling background and how we met

·         Some of the trips we have taken so “you” would know where we’re coming from

·         How to mix cross training with vacation

·         Why Paris is my favorite place to run

·         Where some of our favorite beaches are located

 

John Bell discusses:

·         Why the Wall of China Marathon is one of the most challenging in the world

·         What is so special about Paris

·         Why the London Marathon reminds him of NYC

·         Comparing running in Rome vs Paris

·         How he mixes marathon races and traveling at the same time

Serena and I talk:

·         If orange juice is a great choice and what would be a better choice for nutrient density

·         How our training for the Chicago and NYC Marathons are coming along

·         Why donating to Action for Healthy Kids can make a difference

·         How to listen to your body and not your training plan

·         Our experiences with the Fitbit Surge, which is what our cohort, Dean Karnazes wears

 

Direct download: robert-gormley-07-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

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.

Direct download: serena-beans-07-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

It’s all about protein bars, Kari checking in with Jeff Galloway, and our runner of the week, Russ Perry. Russ talks about Ragnar trail races and running in Arizona. We’re having a protein bar parade. Woo hoo! Listeners of the show, well actually friends since they have contacted us, have been asking what are Serena Marie, RD’s, favorite protein bars and why. We hear you loud and clear so “we are a answering”. It makes perfect sense why bars are so popular as they are portable, easy, and convenient. Here’s what goes down on our protein bar focused episode:

  • What Serena Marie, RD, looks for when selecting a protein bar
  • WHEN (this is HUGE) to eat a protein bar
  • Lara Bars and why Serena says the ingredient list is gorgeous
  • Why Serena says to have the peanut butter cookie bar IF you are going to choose a Lara Bar
  • Kind Bars and why Serena Marie, RD, has mixed feelings
  • If Serena has a sweet tooth or not and what she has to be mindful of
  • The strange breakfast I had before a 4.5 mile trail run with Team Healthy Kids teammate, Todd Miller
  • Why Quest Bars are a treat and not real food enough for our Real Food Dietitian, Serena Marie, RD
  • XO Bars and how they have a lot of fat and protein and the surprise ingredient
  • Epic Bars which Serena likes and let’s just say I tried one (bison) and need to try some more as my first impression wasn’t a great one
  • Bricks Bars which are made in Brooklyn, NY, use grass fed meat, whole ingredients and Serena says are so delicious
  • Why we discuss Norway and how it brings on the “sillies” and why we want to hear from Norwegians
  • Serena’s final recommendation when it comes to protein bars
  • Our mantras when we go shopping so we don’t buy trigger foods
  • We want to try more bars - just contact us through the contact form and by registering for the 5 Questions to Ask Yourself to Live the Running Lifestyle

Jeff Galloway is back, back again, but to check in to see how three weeks of running Galloway style in preparation for the Chicago and New York City Marathons are coming along. I had a lot of questions and comments about running the Galloway method and cross training, and Jeff answered them all. Like Jeff, Meb, and Dean Karnazes, I too am cross training with an ElliptiGo. Thank you ElliptiGo for sponsoring me with a “Go” (for short) for my fall marathon training.

If you haven’t heard, Serena Marie, RD and I are running both the Chicago and NYC Marathon for Action for Healthy Kids. Action for Healthy Kids provides grants for school breakfast and lunch programs and fitness equipment.

Donate Here!

Our runner of the week, Russ Perry, claims he is not a runner, but then is convinced that he is. Don’t you love those types of runners of the week? :-) We learn about the Ragnar Trail Race in Arizona (so want to do this race!), and how to train and not train for a race. It’s kind of funny what Russ reveals and a lot of people can probably relate. :-)

Contact:

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

 

Jeff Galloway:
Jeff
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway

 

Russ Perry:
RP-Insta_CA12069_635666982616045116
Website: DesignPickle.com
Facebook: /russperry
Twitter: @russperry

Direct download: serena-marie-bars-7-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

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:
Jeff
Website: jeffgalloway.com
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway

Cambrey Fuller:
image_CA12069_635691006566946837
Blog: TheCambreyDiaries.wordpress.com
Facebook: /TheCambreyDiaries
Twitter: @CambreyDiaries

Serena Marie, RD:
Headshot
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: jeff-galloway2-06-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

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
[A medal from the Oakley New York Mini 10K]

 

Contact:

Sarah Boschung:
Kari, Dean Karnazes and Sarah Boschung after the run at Paragon Sports
Facebook: /sarah.boschung

Direct download: sarah-boschung-recap-06-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Jeff Galloway, Olympian and running coach to millions, comes on the show to explain how you can run the rest of your life. He’s been running for 57 years, and does a marathon a month, and definitely leads by example. We had such a fascinating conversation that it’s been split up in to two episodes. During the first part of our discussion we talk about:

·         Jeff’s experience as an overweight kid and how he started to run (it might surprise you)

·         Going from the Navy to training for the Olympic Trials and what helped him qualify for the Olympics

·         How he has helped millions of people start and/or continue running

·         How to empower yourself through running

·         How to take control of your mindset to be able to take control of your running

·         Why and how the changes in the run walk run configurations have taken place

·         What a magic mile is and why it’s important for marathon training

·         What to do if you are running two marathons in a short period of time

 

Next week we’re going in to specific details of how to start running, get faster, how to strength train and cross train, and why moving/running is so important for our brains.

Looking to find out how you can live your mantra through running? Click HERE and register to find out how you can get out of bed before the alarm goes off. You’ll also be registered to receive occasional emails about training tips and upcoming podcast episodes.

Liz Whitteberry comes on as our Runner of the Week, and by the end of the discussion, I’m ready to come down to Texas and run every race there is. Liz and I talk about:

·         Why she wanted to run Chicago Marathon

·         Her background as a mom, wife and professional

·         What she realized when turning 40 and the changes she knew she had to make

·         What happened every time she took an exam

·         What a lifetime of inactivity has on the brain and the body, what being active brought in to her life 

·         How she started running and why she doesn’t recommend it 

·         How long it took to build up 3 miles

·         How joining a Galloway group in 2009 changed everything for her

·         Races Liz recommends which are Cowtown Half Marathon in Ft Worth which also has a 5K, 10, Half, Full and Ultra, Ft. Worth Marathon, Trinity River Marathon, Texas Threesome, Texas Quad, Wine, Not a Marathon, and Not a Marathon Wine Again

·         Liz’s Inspiring Quote “You just might be the spark to someone else that might get someone to run or go another distance”

Serena Marie comes on and answers Lawrence Johnson’s question regarding what is the ideal body fat percentage for a runner.

·         Why it’s hard to have an exact percentage

·         Why you don’t want to be a certain body fat percentage the entire year

·         How Serena is saying that same thing as the authors of our book of the month for May and June, Meb Keflezighi of Marathon for Mortals and Dr. Jordan Metzl from Running Strong 

·         What leads some runners training for long distances to weight gain

·         What to eat after a long run to refuel and replenish

Next week, Jeff Galloway is back on the show to finish our discussion and to give specific recommendations when it comes to runners trying to get a BQ, how to start running, cross training, strength training and what exercise does for the mind.

Direct download: jeff-galloway-06-2015-2.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

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.

Direct download: brett-gajda-06-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Dr. John Ratey, MD, continues the discussion of how to make your exercise habit sticky. He also shares the growing research of how are brains are plastic and how more and more studies are showing the importance of moving our bodies. Our Runner of the Week Rhonda Foulds shares how becoming a marathoner has helped her get off her 33 prescriptions for Parkinson's. Serena Marie, RD, discusses the research around Niacin and how it helps with some forms of skin cancer. Serena and I review Moji Massage Products and give them two enthusiastic thumbs up.

Direct download: john-ratey2-6-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Dr. John Ratey comes back on the show to discuss the simple thing you can do to optimize the time you are awake. We also go in depth and discuss what steps you ideally take to help yourself or someone you care about who you suspect has depression. Johnny Gillespie, a certified strength and conditioning coach, yoga instructor and fonder of Balanced Athlete shares with us how to make sure we are training in an integrated manner so we can run long distances well in to our 80’s. Serena Marie, RD, discusses the best milks to drink, how to increase your Vitamin D levels, and why fortified cereals are not a part of a nutrient rich diet.

Direct download: john-ratey-05-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Dean Karnazes, Chris O’Brien, and Linda Canning from Team Healthy Kids for Action for Healthy Kids together share 15 great ideas to help you raise money for a fundraiser near and dear to your heart. Dean and I talk about the benefits of a standing desk, the sleep challenges kids have and what can be done about it. Serena Marie, RD, answers a listener’s question about coffee and how much is too much.

Direct download: fund-raiser-05-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Nick D'Agostino discusses how he was diagnosed with MS and why he decided to become a runner. During the conversation, Nick shares his can do attitude and the amazing experiences that have come in to his life because of being a runner. Our runner of the week, Jackie Thomas, talks about how running helped her in college be calm and transition in to her professional career. Serena Marie talks about Bulletproof Coffee and a recent Philadelphia article telling runners to Shut Up. We also discuss a product review of Oofos.

Direct download: nicholas-dagostino-05-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Dr. Rosenberg, author of Sleep Soundly Every Night, Feel Fantastic Every Day, shares us fascinating causes that can be disrupting your sleep. He specifically talks about what we as runners need to know when it comes to sleep. Serena Marie, RD, talks specifically about food and beverages that help and hinder sleep. Denny Krahe of Diz Runs podcast shares his runner story. Our monthly visitor, Vinnie Tortorich shares his sleep story and how a lack of sleep contributed to his Cancer diagnosis. Our book of the month, Meb for Mortals, is announced.

Direct download: robert-rosenberg-05-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Come for a run with Boston Marathon runners Nichole Bukowski, Jonathan Levitt and Angie Spencer to hear their experiences. Trevor Spencer joins us too to talk about his BAA 5K experience. Serena Marie, RD, and I share our highlights and running the 5K. Our favorite memory may surprise you. Jonathan Levitt talks about his first time running the Boston Marathon and about his interest in November Project.

Direct download: boston-recap-4-2015-lq.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Dimity McDowell, of Another Mother Runner, and I continue our conversation about depression. We discuss self care and expectations of how to manage depression. Our runner of the week is Dr. Ben Forman, a runner and psychologist who has created Teens Run DC, which offers a mentoring program and also an after-school fitness and social emotional learning sessions. Our Real Food Dietitian, Serena Marie, RD, discusses that challenging winter she had and how she took care of herself through fuel and exercise.

Direct download: dimity-mcdowell-04-2015-2.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Dimity McDowell, Co-Founder of Another Mother Runner, and Kari discuss their challenges with depression. The conversation definitely feels like one of climbing a really long hill. We then change pace BIG TIME when I interview the Runner of the Week and Also Official Comedian of The Running Lifestyle Show, Liz Miele. Our Go To Real Food Dietitian, Serena Marie, RD discusses what to do when you’re running to the bathroom on vacation.

Go to http://bit.ly/68DMcDW for the full show notes.

Direct download: dimity-mcdowell-4-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Dave McGillivray, race director of the Boston Marathon, shares with us the history of the race, the course, his recommendations as a runner and race director of how to run the marathon, and where he recommends spectators cheer on their runner. Our Runner of the Week is Angie Spencer from Marathon Training Academy and she shares her journey to get to the starting line of the Boston Marathon. Let’s just say it’s been a long road. Our go-to real food dietitian, Serena Marie, RD, shares what a runner wants to eat and drink 2–3 days after a marathon.

Direct download: boston-marathon-04-2015-lq.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Join Dean Karnazes, coach Seth Kopf of Kopf Running, Serena Marie, RD, and me when we discuss what an amazing marathon Chicago is and the benefits of being a part of the Action for Healthy Kids team. We discuss the course, the fans, the training you get with coach Seth, and the pre-race party.

Direct download: actn-healthy-kids-04-2015.mp3
Category:Sports and Recreation -- posted at: 3:46pm EDT

We discuss the Family Fun Run 5k with previous guest Rebecca Farrell and the Princess Half Marathon with Becky Kotsifas. Serena Marie, RD, discusses how having a low iron count affects sports performance and what foods to eat to bring up iron counts. Then, Vinnie Tortorich comes on for his monthly spot and brings his friend, Rich Roll, along for the ride.

Direct download: rebecca-farrell-4-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Joanne Ambrogi, physical therapist, yoga instructor, world-class athlete and massage therapist joins Serena Marie, RD, and Kari to discuss the book, The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg. The ladies go in depth about the key parts of a habit and discuss examples from the book and their own lives.

Direct download: joanne-ambrogi-3-2015.mp3
Category:Sports and Recreation -- posted at: 3:39am EDT

Dean Karnazes comes on and shares the challenge he gave us. Let’s just say Serena Marie, RD, and I say “bring it on”. J.D. Beiting discusses all the details you need to know to join Dean, Serena and me with Action for Healthy Kids. Check out www.therunninglifestyle.com for more information.

Direct download: bonus-karnazes-03-2015.mp3
Category:Sports and Recreation -- posted at: 3:52am EDT

Hear Andrew Weaver, John Harris, Jessica Jones, Dave Summers, Serena Marie, RD, and my experience running the 2015 Rock 'N' Half Marathon.  We talk all things course, expo, transportation, nutrition and words of advice.  In addition the race is compared other half marathons across the country.

Full show notes at TheRunningLifestyle.com: http://bit.ly/62RnRhW

Direct download: rocknroll-3-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Melanie Curtis, a life coach, sky diving coach, and world traveler, shares with us how running around the world has opened up opportunities in her life. The Runner Dad, Matt Orlando, discusses what running has done for him spiritually, mentally, and physically in addition to how it’s given him the ability to connect with famous runners. Serena Marie, RD, discusses whether you need to eat breakfast every day.

Direct download: melanie-curtis-3-2015-lq.mp3
Category:Sports and Recreation -- posted at: 4:10am EDT

Mike Silverman, Physical Therapist and Running Gait specialist analyzes Kari’s gait through a multiple tests. During the test, Mike uncovers common runners weaknesses Kari demonstrates which has led to ITband issues in the past. Many exercises, word of advice and wisdom are shared to help all runners keep on running strong. Serena Marie, RD, discusses the correlation between gut health and depression. Cliff Ravenscraft, the King of Podcasting, is our Runner of the Week and he shares how he has gone to ignoring his health to becoming a runner and soon to be tri athlete. Our monthly visitor, Vinnie Tortorich comes on the show to discuss March’s book of the month. A runner’s meet up in NYC in February is discussed with Sarah Boschung.

Direct download: mike-silverman-03-2015-lq.mp3
Category:Sports and Recreation -- posted at: 4:58am EDT

Dr. John Ratey, MD, discusses and answers listeners' questions surrounding his book, 'Go Wild: Free Your Body and Mind from the Afflictions of Civilization'.

We hear from Serena Marie, RD, about all things metabolism. Lisa Stephens shares how she went from having breast cancer and being overweight to running. Meaghan Nana-Sinkam comes on discuss the Pickle Race in Media, Pennsylvania. Sarah Boschung, Serena and I break some exciting news regarding Bruttus, the official cat of the Running Lifestyle Show.

Direct download: dr-ratey-2-2015.mp3
Category:Sports and Recreation -- posted at: 4:24am EDT

Dave McGillivray, Boston Marathon race director and the same for 30 other races during the year, shares what goes in planning a race from distance planning, marketing, ordering of porta-potties, medals, and much more. We get an inside look of how races have changed significantly through the years. Serena Scott Thomas comes by to tell us all about her first ultramarathon and if she would want to run another one. Our go-to real food dietitian, Serena Marie, RD, discusses the importance of calcium and where to get it from besides dairy products.

Direct download: dave-mcgillivray-02-2015-lq2.mp3
Category:Sports and Recreation -- posted at: 4:25am EDT

Polly de Mille, exercise physiologist, discusses my VO2 max test results and how to incorporate them in to zone training. She discusses what about a fat adapted diet is ideal for distance runners, how to prevent injuries, and how exercise is the best medicine you can take. Serena Marie, RD, talks about the female triad and how "calories in, calories out" is just not a good idea. Stephen Brown talks about his new book, Relentless Mettle - My Cancer, My Rules.

Direct download: polly-demille-2-2014-lq.mp3
Category:Sports and Recreation -- posted at: 5:22am EDT

Susan Nowell, physical therapist, discusses with Trey Beauchamp what he needs to do (and not do) to become a runner and prepare for obstacle races. We talk about weighted vests, minimalist shoes, and how every BODY is different. Serena Marie, RD, discusses the who, what, why, and how of a gluten-free diet. We hear from professional runner and entrepreneur Jeremy Nelson. And finally, our monthly visitor, Vinnie Tortorich, reveals a habit that he feels led to his cancer diagnosis.

Direct download: susan-nowell-02-2015.mp3
Category:Sports and Recreation -- posted at: 6:07am EDT

Nicole DeBoom, Ironman winner, mom, and business owner, has used her talent, passion, and competitive spirit to change the clothes women run in. Nicole and I go for a run, have some girl talk and hear about why it’s so key for Nicole’s body to be strong for her mind to be strong. We also talk about guys and their, um, bodies. Serena Marie, RD, and I talk about body image too. And Serena Marie’s friend Katie Zakreski joins us as the Runner of the Week.

Direct download: nicole-deboom-1-2015-lq.mp3
Category:Sports and Recreation -- posted at: 4:30am EDT

Dr. Teri Goetz, doctor of Chinese medicine and integrative medicine comes back on the show to discuss her own journey with Sjögren’s disease, Hashimoto’s disease and chronic Lyme disease and what she wants you to know from a medical and also personal standpoint. In addition, Dr. Teri Goetz is a life coach and integrates lifestyle choices to overcome autoimmune disorders  Serena Marie, RD, returns to talk about. Three points of view of the Pickle Run in Media, PA is shared along with the details about the Back on Your Feet organization.

Direct download: teri-goetz-1-2015-lq.mp3
Category:Sports and Recreation -- posted at: 5:49am EDT

Dr. John Ratey, a psychiatrist, explains how the brain functions and how just standing can increase focus by 7-10%. We discuss how walking can increase creativity by at least 25%. Walking alone can be like taking a little Ritalin, a little Prozac, and a little Adderall. Serena Marie, RD, uncovers how canola oil is not the darling oil some once thought it was. Pam Mirels, comes on and talks about the gifts she has received from running and the fun places to hang out in NYC.

Direct download: john-ratey-1-2015-lq.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Serena Marie, RD, gives us the low down of what a fat adapted diet is, why we both believe it’s the most nutrient dense diet, and how to go about eating it. Plenty of tips and tricks are shared. Warning, this episode could be life changing.

Visit www.therunninglifestyle.com for the show notes, or go there directly:

http://bit.ly/52SMrdW

Direct download: serena-becky-1-2015-lq.mp3
Category:Sports and Recreation -- posted at: 5:42am EDT

Helen Samson Mullen, an Executive and Life Coach, trained by the likes of Brene Brown and Martha Beck, walks us through how using a vision board can create opportunities for your life. We use my vision board created in November 2013 as an example of what can happen when using this tool. Serena Marie, RD, discusses how she makes New Year's resolutions stick. Our Runner of the Week is Helena Bouchez, who shares how she is using running as a way to manage her ADHD. Vinnie Tortorich shares his mantra for 2015.

Direct download: helen-samson-mullen-1-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

1