Kari and Serena Marie, RD, discuss listeners’ most downloaded 2016 episodes, their favorite episodes, and the surprising results. If you’re new to The Running Lifestyle Show, this is a nice way to hear what the most popular 2016 episodes are and what Kari and Serena took away from each show.

Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.

Please go HERE for this episode’s show notes.

Click HERE to find products and services mentioned during The Running Lifestyle Show.

Dean Karnazes has been named one of Time Magazine’s Top 100 Most Influential, and he’s here to share how you can follow your heart and create a career out of your passion. Dean discusses how he went from working a “cush” white-collar job to being a professional athlete. He talks about Girls on the Run—where he has seen the happiest people, some of the interesting people he’s met “on the run,” what a “normal” day is for him, and why he is passionate about Run World.  This is a re-run of a discussion that took place in November 2014, but it includes updates on what Dean has been up to, the races that Runner of the Week—Leeann Faust—has run, and one of the favorite topics of The Running Lifestyle Show listeners—fat-adapted eating. Serena Marie, RD, explains what a fat-adapted diet is and how to live on one.

Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.

Please go HERE for this episode’s show notes.

Click HERE to receive special gifts and to support The Running Lifestyle Show.

Hunter Clarke-Fields, Mindfulness Mama Mentor, joins Kari for a walk in a Delaware State Park to discuss what mindfulness is, how to practice it, and how to use it with all of your relationships. The ladies discuss how to be present, which is an ideal way to approach every experience, and how to use these skills during the holidays and all through the year. Serena Marie, RD, comes back for a “re-run” to discuss what to look for when selecting chocolate. She also discusses how she defines a fat-adapted diet.

Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to receive your Strategies to Live the Running Lifestyle.

Please go HERE for this episode’s show notes.

Serena Marie, RD, and Kari recommend their top strategies for making the holidays a happy, healthful time of year. They also share their favorite runner gift ideas. The ladies stress the benefits of consistent exercise to affect mood and also discuss how to handle excessive holiday food and drinks. Kari shares a number of books that she highly recommends for leading a healthy lifestyle.

Please support our sponsor and fellow runner, Vacation Planner Tom, who can help with all of your travel needs with no additional cost to you.

Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to recive your Strategies to Live the Running Lifestyle.

Please go HERE for this episode’s show notes.

Kristen Truempy, host of The Positive Psychology Podcast, “runs by” to share what positive psychology is and how it can relate to running. She shares examples of how to use your strengths in everyday life and how to apply them while running. Kristen also recounts her first half marathon experience and the surprising fans that cheered her on. Serena Marie, RD, discusses why bone broth is awesome—especially for runners.

Please support our sponsor and fellow runner, Vacation Planner Tom, who can help with all of your travel needs with no additional cost to you.

Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to recive your Strategies to Live the Running Lifestyle.

Please go HERE for this episode’s show notes.

Jt Clough, a nine-time Ironman, business coach, and dog trainer shares how to balance fitness and life after over doing it. This is a raw conversation between Jt and Kari about how to recognize when you’re overtraining, how to find a new sport and not compete, and how to realize you don’t need to go “the distance” to move your body. Serena Marie, RD, is back with a re-run conversation that aired in April 2015 to discuss the importance of iron in your diet and where to get the best sources of iron.

Please support our sponsor and fellow runner, Vacation Planner Tom, who can help with all of your travel needs with no additional cost to you.

Are you looking for ways to live a running lifestyle? Visit therunninglifestyle.com/join to recive your Strategies to Live the Running Lifestyle.

Please visit HERE for show notes.

Jeff Webb, a former Navy SEAL, goes for a walk with Kari through the streets of Washington, DC, and recounts his time with SEAL training and “Hell Week.” He shares stories of experiences that could have gone terribly wrong but thankfully didn’t and how his training has helped him in everyday life. Jeff also discusses the 2016 Marine Corps Marathon and running for Run to Honor. Serena Marie, RD, and Kari have a “re-run” talk about the importance of eating mindfully and how to practice it.

Please support our sponsor, Vacation Planner Tom, who can help you with all of your travel needs with no additional cost to you.

Please visit the TRLS website for show notes:

http://www.therunninglifestyle.com/158-navy-seal-training-running-mcm-jeff-webb

We’re celebrating the fiftieth anniversary of Kathrine Switzer’s historic run where she pinned on a bib and ran the 1967 Boston Marathon, which was at the time a men’s-only run. This is a special Motivational Monday episode, where you’ll hear how Kathrine fought for women to run marathons, fought to have the women’s marathon distance become an Olympic sport, and created a running series all around the world. Get a behind-the-scenes look at how running can create a ripple effect and empower not only you, but also the people around you.

Please support our sponsor, Vacation Planner Tom, who can help you with all your travel needs with no additional cost to you. Please visit the TRLS website for the show notes.

Full Show Notes and More:

http://www.therunninglifestyle.com/157-kathrine-switzer-and-the-boston-marathon

Hear Kim Stemple’s (of We Finish Together) and Nick D’Agostino’s (an Achilles International runner) experience at the 41st Marine Corps Marathon (MCM). Ken Berger, race announcer of the “Best Marathon for First Timers,” also known as “The People’s Marathon,” shares his perspective as well. Serena Marie, RD, discusses how diet can help combat oxidative stress, and Kari shares her experience running the MCM 10K. Please support our sponsor, Vacation Planner Tom! Tom gives you the service of a travel agent without any additional cost to you.

Full Show Notes and More:

http://www.therunninglifestyle.com/156-marine-corps-marathon-10k-recap

Jamie and Lynn Parks share how Jamie has run over 25,000 miles pushing Lynn in a wheelchair. The Parks share their experiences with training for marathons, running streaks, running with the Olympic torch, and using their strong Christian faith. Vacation Planner Tom Kreider discusses the differences in running at Disney World versus Disneyland, and Serena Marie, RD, discusses a study comparing low-carb diets to low-fat diets.

Full Show Notes and More:

http://www.therunninglifestyle.com/155-running-while-pushing-a-wheelchair

Vinnie Tortorich, trainer to the stars, podcaster, and author of Fitness Confidential shares why runners need to strength train, how lifting weights evolves as you age, what happens if you don’t strength train, the confusion around muscle confusion, and what happens in Hollywood when it comes to fitness and dieting. Runner of the Week, Sarah Ryan, shares her experiences running in Africa and Europe and getting Lyme disease in San Francisco. Serena Marie, RD, discusses coconut oil, polyunsaturated fats, saturated fats, and trans fats.

Full Show Notes and More:

http://www.therunninglifestyle.com/154-strength-training-for-runners-with-vinnie-tortorich

Ruth Carter, the Runner of the Week turned featured guest, talks about being a runner with a  heart condition and why she had to take a Did Not Finish (DNF) during two races. Serena Marie, RD, discusses magnesium and why it’s important for running, cramping, and sleeping.

Full Show Notes and More:

http://www.therunninglifestyle.com/153-not-finish-dnf-not-start-dns-ruth-carter

Fibromyalgia and fatigue expert and best-selling author, Jacob Teitelbaum, MD, explains what adrenal fatigue is, how to know if you have it, and how to treat it. The good doctor also shares information on high blood pressure and dry skin cures. Go-to, real-food dietitian Serena Marie, RD, and Kari discuss three grocery store money-saving tips. This week’s Gratitude Jar involves friends and cats!  Kari decides that instead of having a human Runner of the Week, the Runners of the Week are cats.

Full Show Notes and More:

http://www.therunninglifestyle.com/152-adrenal-fatigue-with-jacob-teitelbaum-md

Tom Bilyeu, the host of Inside Quest, is back to finish the discussion about using your mind to achieve your goals. Kari and Tom discuss how the ripple effect creates change for so many people, how catalysts can help you get moving and be a gift, who the closest five people are in his life—and most importantly—why not to consider your heroes extra special people. The Runner of the Week, Angela Sherman, discusses how she started running and how by trying to run differently, it’s made all the difference. Serena Marie, RD, discusses why having chocolate milk after a race isn’t the best option. But if you really want chocolate milk, she recommends what ingredients it should contain.

Full Show Notes and More:

http://www.therunninglifestyle.com/151-focus-want-go-tom-bilyeu-2-2

Tom Bilyeu, the host of Inside Quest, is one of the most inspiring podcasters for runners and nonrunners alike. During Part 1 of this two-part conversation, Tom shares how the movie “The Matrix” made him realize that most people create their own limiting worldviews. You’ll hear how Tom uses the gift of strength training—and not running (yes, you read correctly!)—to move him closer to his dreams. Runner of the Week, Craig Caruso, shares technology that helps him get moving. Serena Marie, RD, dishes out why potatoes are healthier than rice.

Full Show Notes and More:

http://www.therunninglifestyle.com/150-focus-want-go-tom-bilyeu-1-2

The conversation with Gretchen Rubin continues, and we dive in deep to understanding habits and what fuels them. Gretchen shares some recommendations that we hear every day and how at the end of the day, what really matters is what works for you. You’ll hear why Gretchen isn’t a runner or a mediator; however, as she says, never say never. Runner of the Week, Melanie Curtis, is no stranger to TRLS. She was part of the team that ran the NYC Marathon for Action for Healthy Kids, and she shares what her running lifestyle looks like now. Serena Marie, RD, discusses why should focus on zinc, copper, and manganese as a runner.

Full Show Notes and More:

http://www.therunninglifestyle.com/149-gretchen-rubin-habits-part-22

Gretchen Rubin is here to talk about the four tendencies, why it’s important to understand what yours is, and why it’s key for the people around you. Gretchen and Kari discuss how understanding Kari’s tendency has led her to better understand why her husband does what he does. Runner of the Week, Andy Aubin, shares his 100+ pound weight-loss journey through running, and Serena Marie, RD, dishes out all things high Glycemic Index.

Full Show Notes and More:

http://www.therunninglifestyle.com/148-gretchen-ruben-and-your-tendency-part-12

Ori Bengal, an artist who has painted every day for over five years, is now taking on the marathon distance. Ori and Kari discuss how he has applied his mindset toward art to his running routine. Serena Marie, RD, talks about how to jazz up your salad and make it fun.

Full Show Notes and More:

http://www.therunninglifestyle.com/147-how-to-use-a-daily-practice-to-take-on-new-challenges

Robin Gelfenbien is hysterical and has plenty of funny (and not-so-funny) running stories to share. You’ll go from laughing one minute to having a tear in your eye the next. Robin shares how she was bullied and how that actually fueled her running. Serena Marie, RD, offers the latest research on what to do to bring more energy into your life, which accidentally launches us into a product review of Varidesk®.

Full Show Notes and More:

http://www.therunninglifestyle.com/146-running-on-puns-with-storyteller-robin-gelfenbien

Erin Taylor, who has been a yoga teacher for over ten  years (plus a Division 1 basketball player) shares how a back injury led her rolling her eyes to a yoga mat, and how it’s made all the difference in the world. Erin is back to running and playing while having a career and being a mom to an infant. You’ll hear why yoga is important for runners, and how a little bit goes a long way. Serena Marie, RD, discusses three supplements that aid in fat loss for runners.

Full Show Notes and More:

http://www.therunninglifestyle.com/145-need-yoga-running-erin-taylor-ryt

Mark Remy has written five books and worked at Runner’s World for nine years. He’s here to share his humor (which is satire) on funny things runners do while giving practical advice. Mark is also our Runner of the Week (his marathon PR is a 2:46, so how could he not be be the Runner of the Week?!). Also, don’t miss Serena Marie, RD’s top five tips on how to lose fat.

Full Show Notes and More:

http://www.therunninglifestyle.com/144-running-fun-laughter-w-mark-remy

Speed Training & Zone 2 Training with Meaghan Nana-Sinkam

Do you ever wonder whether or not you would gain speed and lose weight if you trained differently? Everyday runner Meaghan Nana-Sinkam shares her running journey in Zone 2 training to build a base. She also chats about taking on a summer challenge to run faster through speed work. Serena Marie, RD, talks about fat loss and foods to eat or minimize eating to lose fat.

Full Show Notes and More:

http://www.therunninglifestyle.com/143-speed-training-zone-2-training-meaghan-nana-sinkam/

US Olympian marathoner, Desiree Linden, shares with Kari how she overcame an injury that resulted in a Did Not Finish (DNF) in the 2012 London Olympics. She also details how she  qualified again for the 2016 Olympics. In addition, Des discusses mindset, the importance of cross training, and one of her favorite indulgences. Sports medicine doctor, David Webner, talks about what runners need to do to be able to have the gift of running as a lifestyle, and Serena Marie, RD, talks about the importance of eating at home or packing your meals.

Full Show Notes and More:

http://www.therunninglifestyle.com/142-olympian-desiree-linden-sports-medicine-doctor-david-webner-md/

One of Wisconsin’s most winningest high school girls running coaches, Chris Ramsey, shares his top coaching secrets which have led to fourteen combined state championships in girls’ cross country and track. His top two recommendations may surprise you, not to mention how his daughter placed eighth at the US Olympics Marathon Time Trials. You’ll also hear what Serena Marie, RD, recommends when it comes to carb requirements for men and women.

Link to this episode on The Running Lifestyle Website: http://bit.ly/141CRam

Come and “party” with Serena Marie, RD, and Kari when they answer questions about chocolate, weight loss, podcasting, and grit. You’ll hear some things never discussed on air before and a lot of giggling.

Celebrate good times, come on! It’s a celebration! As Kool and the Gang sings. We’re celebrating the second birthday  of The Running Lifestyle Show.

Come join me and our go-to, real-food dietitian, Serena Marie, RD, when we answer listeners’ questions and reminisce about our favorites memories from these last two years. It wouldn’t be a show without Serena teaching us something we need to know—and SMRD doesn’t disappoint.

Serena Marie, RD, talks about what chocolate to eat (hint: non-alkali cocoa, > 70% chocolate, and one other super helpful tip) and what is better for weight loss when it comes to sprinting and strength training. In honor of our “birthday”, I also get her riled up over one of the things that makes her “batty” when it comes to nutrition. Think BMI.

Next week’s show is about two secrets from a “running dynasty” high school running coach and father of an Olympic Trials runner, Chris Ramsey.

Want to be a part of a community that creates new behaviors and turns them into habits? TRLS is forming a special group in the fall that you won’t want to miss! To make sure you’re the first one to know the deets, head over to www.therunninglifestyle.com/join, and you’ll receive the 11 Strategies to Live the Running Lifestyle.

LOVE The Running Lifestyle Show and want to be a part of the friend of the show who helps keep it running? There are a lot of awesome benefits in store for you. Head over here:

www.therunninglifestyle.com/support

Links

100th Episode of The Running Lifestyle

Serena’s Ice Cream Flavor

Contacts:

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Let’s Chat via E-mail

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: @SerenaMarieRD

iTunes Review and how to subscribe

It’s really helpful (and greatly appreciated!) when podcast listeners leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review.

1. Launch Apple’s Podcast app.
2. Tap the Search tab.
3. Enter The Running Lifestyle Show.
4. Tap the blue Search key at the bottom right.
5. Tap the album art for the podcast.
6. Tap the Reviews tab.
7. Tap Write a Review at the bottom.
8. Write your review!

To subscribe to The Running Lifestyle Show, follow these easy steps:

Just hit Subscribe, and new episodes will be pushed to you as soon as they’re released. It’s that easy, lemon squeezy.

Dan McConnell, a physical therapist, and Ironman, evaluates Kari’s gait and discusses what causes new and distance runners’ injuries. Runner of the Week, Juan Sepúlveda, shares his running journey, being a performer at Disney World, his secret place to run at Disney World, and a tip you probably don’t know about how to avoid the crowds. Serena Marie, RD, talks about all-things cherries.

We’ve got a fun episode for you today (with a lot of segments taking place “on location”). Dan McConnell, a physical therapist and Ironman, explains top runners’ injuries while analyzing my gait and doing “work” on me. It. was. Painful!!!!!! You can click

HERE

to see the videos on Facebook. You’ll see how my weird gait has affected the bulge on my disc and how and why Dan uses the Graston Technique to treat me. Spoiler alert: I could barely talk at one point because the pain was so intense.

You have to hear must-do Disney tips from podcaster and Runner of the Week, Juan Sepúlveda. Even though I’ve been to Disney World seven times, I had no idea about the tips that Juan shared.

Serena Marie, RD, shares why she is grateful for cherries (and how they’re amazing for us runners), and I give a gratitude update about my toenail.

Next week’s topic is the two-year celebration of The Running Lifestyle Show as Serena Marie, RD, and I  answer your questions.

Want to be a part of a community that creates new behaviors and turns them into habits? TRLS is forming a special group in the fall that you won’t want to miss! To make sure you’re the first one to know the deets, head over to

www.therunninglifestyle.com/join

and you’ll receive the 11 Strategies to Live the Running Lifestyle.

LOVE The Running Lifestyle Show and want to be a part of the friend of the show who helps keep it running? There are a lot of awesome benefits in store for you. Head over here:

www.therunninglifestyle.com/support

Contact Details

Dan McConnell

NovaCare Webpage for Wilmington Location
NovaCare Facebook: /NovaCareRehabilitation
NovaCare Twitter: @novacare

Juan Sepúlveda

Website: TheGentlemensBrotherhood.com
Facebook: TheGentlemensBrotherhood
Twitter: @TheGentsBro
YouTube: www.youtube.com/thegentlemensbrotherhood

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
Let’s Chat via E-mail

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

iTunes Review and how to subscribe

It’s really helpful (and greatly appreciated!) when podcast listeners leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review.

1. Launch Apple’s Podcast app.
2. Tap the Search tab.
3. Enter the name of the podcast you want to rate or review.
4. Tap the blue Search key at the bottom right.
5. Tap the album art for the podcast.
6. Tap the Reviews tab.
7. Tap Write a Review at the bottom.
8. Thank you for writing a review.

To subscribe to The Running Lifestyle Show, follow this easy step:

Just hit subscribe on the button that says subscribe and new episodes will be pushed to you as soon as they’re released. It’s that easy, lemon squeezy.

Today’s guest, Laura Novak, is here to share how she uses running to fuel her life as a business owner, mom, wife, and leader. Laura’s mindset, ambitions, and business acumen will show how competing with yourself really helps you live a purposeful life. You’ll hear “golden nuggets” such as “limiting yourself when competing with others,” “how not to be stuck in perfectionism,” and “doing less, better.”

Serena Marie, RD, and I discuss why smoothies don’t fill up  some people (including us!), bulletproof coffee, and coconut oil. Serena’s gratitude is about her living situation, and mine is around the evolution of my big toe toenail (hint: distance runners can relate to this).

Links Discussed:

littlenestphoto.com

theprettybee.com

Book Discussed:

Living Forward: A Proven Plan to Stop Drifting and Get the Life You Want

by Michael Hyatt and Daniel Harkavy

Contact:

Laura Novak Meyer:

Website: LauraNovak.com
Facebook: /thejoypreneur
Twitter: @Laura Novak Meyer

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Kari reconnects with friends who are like a brother, a sister, and mentors all rolled into one. Anna Vocino shares how she has worked through fear, shame, and vulnerability as a voice-over professional, co-host of the Angriest Trainer podcast, comedian, and cookbook author. Vinnie Tortorich, “the other half of the Angriest Trainer podcast,” talks about how podcasting has affected his life. Serena Marie, RD, recommends nutrient-dense breakfasts.

Featured Guests and Runners of the Week: Anna Vocino with a “Run By” from Vinnie Tortorich

This episode is all over the place! You’re going to hear about how fear and shame can get in the way (we’re channeling Brene’ Brown here, and if you don’t know her, you need to run over to her website!), food intolerances, the challenges of writing a book, and how having a podcast is hard and very rewarding work with voice-over artist, comedian, cookbook author, and runner, Anna Vocino. The “other half of the Angriest Trainer podcast”—and the trainer himself—Vinnie Tortorich comes on after our “girl talk” and shares what having a podcast has brought into his life.

Serena Marie, RD

Go-to, real-food dietician, Serena Marie, RD, talks about great things to eat for breakfast, such as coconut pancakes, Greek yogurt (choose full fat if it comes from a grass-fed cow or choose organic; choose low fat if it’s not either of those two), or scrambled organic tofu with spices (vanilla extract, stevia, berries, and silken organic tofu).

Gratitude Jar

I’m grateful that I have realized the connection when I don’t eat well, I don’t feel well. Serena is happy that her grocery store is expanding.

Links Discussed:

www.brenebrown.com

www.medicalmedium.com

http://icehousecomedy.com/

www.insidequest.com

Want to be a part of a community that creates new behaviors and turns them into habits? TRLS is forming a special group in the fall that you won’t want to miss! To make sure you’re the first one to know the deets, head over to www.therunninglifestyle.com/join, and you’ll receive the 11 Strategies to Live the Running Lifestyle.

It’s really helpful for podcast listeners to leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Also visit the Support tab on the TRLS site!

1. Launch Apple’s Podcast app.
2. Tap the Search tab.
3. Enter the name of the podcast you want to rate or review.
4. Tap the blue Search key at the bottom right.
5. Tap the album art for the podcast.
6. Tap the Reviews tab.
7. Tap Write a Review at the bottom.
8. Write your review!

Contact:

Anna Vocino:

Website: AnnaVocino.com, GlutenFreeAnna.com
Facebook: /anna.vocino
Twitter: @AnnaVocino

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Kari offers running tips to well-known comedian, Dan Nainan, who’s looking to become a runner. They also talk about how Dan cheated death recently and about his upcoming running journey. Go-to-, real-food dietitian, Serena Marie, RD, answers a listener’s question about salt and electrolytes. Kari shares some breaking news regarding the City of Brotherly Love!

How do you pursue your passion and still be realistic? How do you do something you love by making a major shift in your life (whether it be your career, relationships, habits, or so on)? This week, comedian Dan Nainan runs by to talk about this very topic; he also receives some sage running advice from Kari.

Also, check out these TRLS episodes that we recommend:

• LS Episode 92: An M.D. Living The Running Lifestyle (with Charlie Barkowski of Running with Miles)

Featured Guest and (Future) Runner of the Week: Dan Nainan

Comedian and world traveler Dan Nainan stops by to get some running advice from Kari and to talk about his future running journey.

Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider.

• Dan wants to take up running and was interested in a recent New York Times article titled, “Meet the Ultra-Fat, Super-Cushioned Running Shoe.”
• Kari recommends going into a local running store (like Paragon Sports near Dan in New York City). Kari says that the latest research shows to do what comfortable is for you in terms of sneakers.
• Kari asks Dan to talk about his The Mistake Podcast appearance with Peter Shankman and Peter Keller in Episode 25: “Corporate to Comedy—Finding Time to Pursue Your Passion with Dan Nainan.”
• Kari asks Dan about changing careers and stereotypes.
• Back in December 2015, he was working out with a personal trainer for the first time doing a lot of cardio, and he passed out in the locker room. A day later he had brain surgery for an epidural hematoma (which can be fatal).
• Dan talks about his recovery, which included physical therapy and occupational therapy.
• He has always been healthy, eats right, and doesn’t drink or smoke.
• Kari asks what Dan’s fitness routine looks like now and where he’s looking to take it.
• He tries to get in 10–12 thousand steps per day now, and uses his FitBit.
• Kari recommends the FitBit Surge.
• She recommends getting the Jeff Galloway introduction 5K program.
• Kari also recommends looking up the New York Road Runners for some introduction programs and to meet fellow runners.
• She mentions using an ElliptiGO in Central Park.
• Kari talks about HIIT workouts, which some research shows is healthier for you than running for longer times.
• Dan feels that it’s never too late to change your career, your health, or whatever you decide to change.

It’s really helpful for podcast listeners to leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Also visit the Support tab on the TRLS site!

1. Launch Apple’s Podcast app.
2. Tap the Search tab.
3. Enter the name of the podcast you want to rate or review.
4. Tap the blue Search key at the bottom right.
5. Tap the album art for the podcast.
6. Tap the Reviews tab.
7. Tap Write a Review at the bottom.
8. Write your review!

Connect with us on Twitter, Facebook, or via e-mail!

Serena Marie, RD

Serena Marie, RD, answers a listener’s question about salt and hydration.

• She’s OK with those who do not have a diagnosis of high blood pressure using salt in their diets BUT only if they choose the majority of their foods from clean, unprocessed food sources.
• It’s OK to have frozen fruits and vegetables in your diet, but steer clear of convenience boxed foods or frozen dinners that contain too much sodium.
• Since we sweat so much, especially in the summer, it’s OK to replace the salt that you lose.
• Serena recommends using a pink Himalayan sea salt.
• Aside from Himalayan sea salt, Serena recommends Celtic salt.
• Serena shares her thoughts on drinks like Powerade and Gatorade.
• She recommends a drink such as Tailwind
• For five years, Philadelphia’s Mayor Nutter tried to get a sugar tax put on drinks; however, the current mayor, Jim Kenney, just got this tax approved. Drinks will be taxed 1.5 cents per ounce. Check out the Philly.com article here.

Gratitude Jar (Woot! Woot!)

Kari is grateful that Philadelphia passed the “soda tax.” She is very grateful for Mayor Nutter who gave her a huge bear hug when she crossed the Philadelphia Marathon finish line.

Serena is grateful for the discovery that she made accidentally that one of the most fun ways to get into weightlifting as a runner is to stick in some cardio in between sessions/reps, such as box jumps, jumping jacks, or kettlebell swings.

Next week, Kari interviews some of her favorite podcasters—  and Vinnie Tortorich. Anna has a new book coming out called Eat Happy.

Contact:

Dan Nainan:

Website: DanielNainan.com
Facebook: /ComedianDanNainansFanPage
Twitter: @comediandan
YouTube: Dan Nainan, Comedian

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Kari interviews a mother-daughter trio who ran the relay portion of the Delaware Marathon Running Festival in May 2016. They talk about the mother-daughter relationship, how running is a gift, and how we can share running with our families. They also chat about how it’s never too late to try something new, body image in regard to how to raise daughters, and being present in moments you know you’ll have for the rest of your life. Kari and Serena Marie, RD, talk about “outside grocery stores” and Serena’s and Kari’s favorite items to snag (which might surprise you!).

It’s really never too late to try something new, is it? Whether it’s trying a new food or starting a new exercise routine, you’re apt to never regret giving it a try! We all have choices in life, and what we choose affects more than just ourselves at times. Look around you and think about your role models and also who you might be a role model to! Check out these TRLS episodes that today’s inspiring mother-daughter trio and our own go-to, real-food dietician would recommend:

• TRLS Episode 30: Bird-in-Hand Race Report
• TRLS Episode 48: Margaret Webb
• TRLS Episode 12: Delaware Marathon Festival

Featured Guests and Runners of the Week: The Sepinwalls

The Sepinwalls (mother Sharyn and two daughters Deborah and Amy) talk about running the Delaware Marathon Running Festival relay together and how that was to run on a relay team. They talk about how to raise daughters with strong self-esteems and about modeling your behavior can make a difference in your children’s lives. It’s all-too easy to be hard on yourself, but you have to push past that to set a good example for your children!

• Originally it was the daughters’ joint moment of genius to run the relay option.
• When they first e-mailed Sharyn with the idea, she responded immediately and thought it was a good idea.
• All of a sudden, Sharyn realized that she had to train.
• Amy first ran the half in 2014, and Amy, Deborah, and their father ran the relay portion in 2015. They thought that the race was a very easy event logistically and very well run, so they wanted to do it again in 2016.
• Their father was injured in 2016 so wasn’t able to be a part of the relay team.
• They want to include their youngest sister Andrea to make it a family event in the future.
• Sharyn explains that about a year ago she attended boot camp classes but wasn’t into running. She spent a good part of the winter in Florida, so she was able to exercise every day and to start a walk/run/swim regime.
• She Googled “Couch potato to 5K” but didn’t see any programs that she fell in love with, so she asked her husband (a seasoned marathoner) to help with a training plan.
• From starting to adapt a running lifestyle, she felt accomplished and good about herself. It was empowering.
• Deborah makes CDs for Sharyn with all of her favorite music.
• Amy is Sharyn’s go-to person for exercise and running advice.
• Both daughters are her inspiration in starting this journey to train for the relay. She quickly realized that she had the ability and the energy to run, and she’s very proud of herself and amazed.
• Kari’s definition of a runner is that if there were a fire, you could run. It’s about health, the mind, and keeping yourself healthy for the long haul with running.
• Deborah is a psychologist, and she encourages physical activity, which is an important adjunct to mental health treatment. She incorporates it in her treatment recommendations. She thinks it’s so remarkable that even though her mom’s mind says, “I hate exercising,” she didn’t let her body follow suit. She chooses a different course for herself independent of her mind.
• Amy lives in Swarthmore and works in Philadelphia. Her work is in ethics and law, and she works in a department with a good number of very serious runners. There’s a culture around participating in many running events.
• After running, Amy feels like it’s a lifesaver and refreshing. It’s time for her to be alone and be in her head. She tries to race one race per month. She feels like the effort that she puts in pays off.
• Amy recommends races in the Lancaster, PA area (like the Bird-in-Hand Half Marathon [find out what the Road Apple award is!] and Garden Spot Half Marathon, which includes access to a pool and hot showers after the event) that go through Amish farmland. She loves seeing the Amish children and horse-drawn carriages. It feels like being a world away.
• Deborah recommends the very first half marathon that she ran on her birthday and in her dad. It’s the Kiawah Island Golf Resort Marathon and Half Marathon in South Carolina.
• She also loves the Vermont Covered Bridges Half Marathon. She also really likes the Cohasset Road Race by the Sea (10K in MA).
• Sharyn’s husband started running in his 40s, he has run two marathons, and his daughters were inspired by virtue of watching him train.
• Sharyn admits to not always being the best role model when it comes to fitness and healthy eating.
• Sharyn teaches at McGill University in Montreal, and her PhD is in integrated studies. She completed her PhD in 2002, and Deborah and Amy both have PhDs as well.
• As moms, we’re doing the best job we can, and perhaps not everything we do in our lives is role-model material.
• Raising three daughters, Sharyn feels like she wasn’t being mindful about what she would say about her body, what she cooked, and getting on the scale as they grew up. She feels like she could have promoted a better body image. As she looks back on it, she realizes there were some judgment errors along the way.
• She mentions being black and right with no gray.
• Amy and Deborah agree that there wasn’t such a social consciousness around body image versus today, so she thinks Sharyn’s thinking in an unfair way because the level of information and accessibility wasn’t what it is today. As a result of that, they picked up where their parents left off to develop habits and relationships to food, body image, and so on.
• They hope to do one of the Lancaster County area events as a family or the Delaware Running Festival next year to make it an annual tradition.
• Before the relay, Sharyn was very nervous even though she trained and worked so hard to do the distance.
• The relay for the daughters was about celebrating their mom and the fact that she could run at almost 70 years old.
• The end of the race was extremely emotional for Sharyn, which surprised her. Her grandson made a wonderful poster, and they made t-shirts to wear that said, “Go Sharyn!”
• Sharyn feels that running is a gift that shouldn’t be taken for granted.

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Thank you to BrandonTBM who gave a five-star review and said this:

Serena Marie, RD

Kari and Serena Marie, RD, chat about farmers markets picks.

• Serena shares her love of farmers markets (a.k.a. a grocery store outside). She thinks it’s a really great way to support your local community and get access to some really awesome items that you might not be able to get otherwise. It’s a great thing to do with your children to expose them to healthy eating.
• Kari likes the CSA box option. She like to get to know the farmers and ask them tips on how to pick out items.
• Some of Serena’s favorite items to buy at farmers markets are eggs, bison bones (to freeze and use them for homemade broth or soups), and fat (such as duck fat).

Gratitude Jar (Woot! Woot!)

Kari is grateful for the swimming pool at the swim team at the JCC.

Serena is grateful for the Fitocracy app that helps you track your fitness routine or running. It has a competitive element to it with earning points.

Next week, Kari offers some running tips to well-known comedian, Dan Nainan, who’s looking to become a runner. They also talk about how Dan cheated death six months ago and about his plans to become a runner.

Kari raves about her family’s watermelon slushy where you blend ice, watermelon, and fresh mint. Do you have a favorite summer drink recipe that you’d like to share? Sign up for the 11 Strategies to Live the Running Lifestyle here.

Pictures:

Contact:

Deborah Sepinwall:

Email: deborahsepinwall@gmail.com

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Kari captures post-race interviews and stories with four inspirational runners after the Big Day 5K sponsored by Empowered Yoga. Kari and Serena Marie, RD, chat about Kari’s experience as a race announcer at a triathlon in Maryland, as well as protein powder recommendations.

Support is so important—and we don’t mean sports bras!—when it comes to following your running dreams. From the logistics of getting ready for an early morning race or needing that pick me up at the halfway point in your race by seeing a homemade sign just for you, having your partner’s support at home and on race day is paramount.

On the show today, Kari chats with four runners after a recent 5K race. Here are some links to TRLS episodes mentioned or suggested:

• “Running on Transcendental Meditation With Dr. Norman Rosenthal” (Episode 133)
• “From Heart Surgery to Running Marathons: Brent Robertson’s Story” (Episode 117)

Featured Guests: Chelsea, Megan, Jenna, and Sherry

Kari chats with four runners after the third annual Race on the Big Day 5K and 1.5-Mile Walk sponsored by Empowered Yoga in Wilmington, DE, on February 7, 2016. One popular theme seemed to be partners’ support and being thankful and grateful for such support. You never know if you will be that spark for someone else, too!

Chelsea

• This was Chelsea’s first race post-baby to set a baseline. Her baby is two months old.
• She waited about seven weeks post-baby to start running again, and ran up until she was about 30 weeks pregnant.
• She had an injury that wouldn’t heal, so her doctor told her to stop running at 30 weeks.
• Chelsea has been running since she was in junior high. She was on the high school cross country ski team, and she ran recreationally year round.
• She finds running to be mentally clearing and a great way to see different parts of cities. Mentally, she felt so much better when she got back into running after having her daughter.
• Her first run was about ten minutes long and included walk breaks. Finding the time and motivation is hard knowing that your pace will be slower and that you have to reset your expectations at first.
• Chelsea takes her daughter out on slower runs or brings her husband Dave with her to switch on and off while running.
• She says, “Whatever you can do is better than nothing.”
• Dave, Chelsea’s husband, is the “rock star” husband.
• They’ve been married for eight years, and he know that’s running is important to Chelsea and her sanity.
• Dave says it’s a constant battle of conflicting schedules and time, but it makes it easier to co-exist. It’s all about communication.
• Being a father to a newborn has changed coordinating runs for Dave. It’s a planning exercise every time. Now you can’t run on a whim or in the spur of the moment.
• Dave surprised her at the race to cheer her on! She thought he was going out for a car wash.

Megan Pinnand

• She described the race at first as a long, uphill battle, and the race director, Matt Cutrona, did warn runners at the beginning to take it easy on the uphill swing!
• Megan started out too fast but slowed it down on the downhill portion.
• She’s recovering from an injury, and it’s her first race back. She tries to race once a month.
• Megan works full-time and has two kids. Her husband, David, and kids both run too. She ran a 5K in October with her five-year-old daughter. (It’s a different challenge to run with children.)
• On weekends, she tries to run in the morning before her kids wake up. During the week, she gets up at 5:30 a.m. to run or she can run at lunchtime.
• In order to go to bed early, she has to turn off Netflix at night and go to bed on time. She focuses on her goals in order to do that.
• At work, running is a conversational topic, and it’s a good reflection on herself when she reaches her goals and is happier after a run.
• She recommends trying to keep the same sleep habits, snag moments in the morning to herself, and stretch/sip coffee to battle the blues on non-run days.
• David takes the kids whenever he needs to and tells Megan to go for a run.
• If you have to spell it out to your partner, in black and white, then do it!
• Think about how you feel after you run as motivation to get you out the door.

Jenna Tedesco

• Jenna mixed running with walking during the 5K.
• She contracted a very bad staph infection on her face that was near fatal. A year and a half later she had to have a hysterectomy and she was dropped her off the hospital table. She wound up with another staph infection and a perforated bowel. She was in and out of the hospital for months and continuously in the hospital for about six weeks.
• To keep on going, Jenna told herself that she could not die because she had a daughter that’s now four years old. In the midst of all of that, she had an awareness that whatever it is she was going through, there are lessons embedded in the experience that will serve to polish herself as a human being.
• She practices and teaches meditation, is a health psychologist, and has developed a meditation program for the VA Medical Center, along with doing work nationally on policy.
• Jenna decided to come to the race because she is the chair of the Health Promotion and Disease Prevention committee (HPDP or “hippy dippy”), and as part of planning for events that would involve the staff and veterans, they identified 5Ks in the local area and promote them as opportunities for people to do some physical activity.

Sherry Knapp

• Sherry lost 94 pounds with Weight Watchers and is a runner.
• She ended up having diabetes, high blood pressure, and low self-esteem.
• After a few months of eating right but not exercising, she decided to go to the gym. She lost more weight, and it felt so good to go to the gym. She would walk the treadmill and eventually started running. Tracy Rodriguez, a Weight Watchers leader, asked Sherry to join her at a 5K Delaware Mud Run, and she fell in love with racing.
• She runs with her husband Steve, and if he crosses the finish line, he gets a beer.
• During the summer, she started eating bean burgers instead of hamburgers. She doesn’t eat a lot of red meat and now eats a lot of vegetables (like spinach or avocados).

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Kari gives a huge shout out and thank you to two recent iTunes review from Landon Donavan #10 and AD Sherman. Their reviews are below.

Serena Marie, RD

Kari and Serena Marie, RD, chat about the importance of eating protein, Desiree Linden, and the New York City Marathon.

• Kari gives an update on her knee swelling and back injury and her opportunity to interview Olympic runner Desiree Linden. Her favorite yoga poses are the warrior poses.
• Desi was with her coach, Kevin Hanson, of the Hansons-Brooks Original Distance Project.
• Kari talks about being mentored by Ken Berger, a race announcer, who announces for the Marine Corps Marathon. He mentored her at the General Smallwood Sprint in Indian Head, MD.
• Kari mentions ADHD reWired with Eric Tivers.
• Serena talks about the importance of eating protein, especially for the elderly population.
• Serena recommends taking 3,000 mg of HMB to help prevent muscle mass breakdown.
• For vegetarians, Serena says to look at the ingredient list for a clean list (pea protein powder, hemp protein powder)—no trans fats, hydrogenated oils, no added sugars, and so on.Look at the macronutrient ratio; you don’t want a lot of calories from carbohydrates. You don’t need to spend money on an expensive carb-laden protein powder.
• Serena likes Vega, Sunwarrior, and Garden of Life protein powders. To shop for other products and also support the podcast, visit http://www.therunninglifestyle.com/support/.
• Kari recommends The Little Beet
• Serena recommends adding grapes to a kale smoothie (a portion size of 16 grapes for 15 grams of carbs).

Gratitude Jar (Woot! Woot!)

Kari is grateful because she was able to experience her trip to NY with her husband Robert and the Big Kahuna (her son Will). Robert took Will to the Intrepid Sea, Air & Space Museum while Kari interviewed people in Central Park.

Serena is grateful that her grandma is OK after a health scare and can get more things that she needs to be healthy, happy, and safe.

Next week, Kari interviews a mother-daughter trio who ran the relay option of the Delaware Marathon Running Festival in May 2016. They talk about the mother-daughter relationship, how running is a gift, and how we can share running with our families.

Upcoming Events
Kari will be in Northern Virginia around the July 4 weekend, so check out the Events page for more details! She’ll also be attending the Podcast Movement Conference in Chicago July 6–8 and in the ‘burbs of Milwaukee and Madison, WI on July 11–13. E-mail Kari at Kari@TheRunningLifestyle.com to connect.

Extra Video: https://www.youtube.com/watch?v=8f0waTxOxQg

Contact:

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Featured Guest, psychiatrist Norman E. Rosenthal, who coined the term Seasonal Affective Disorder (SAD), joins Kari to talk about SAD, transcendental meditation, and mindfulness. Runner of the Week, Erica Barton shares how she went from couch potato to marathoner—all while being legally blind. Serena Marie, RD, talks about the benefits potato skins (not the appetizer!). Kari and Serena talk about parsnip chips and kettlebells in this week’s installment of Gratitude Jar.

Pssst! Want to learn how to become luckier and more focused? There’s this little thing called transcendental meditation that might just blow your mind.

It can help you

• connect your body and mind;
• build a better brain;
• be in the zone;
• accept losses; and
• so much more!

On the show today, Kari chats with world-renowned psychiatrist, public speaker, and best-selling author Norman E. Rosenthal about Seasonal Affective Disorder, transcendental meditation, and mindfulness. Here are some links to books mentioned during the interview:

• Super Mind: How to Boost Performance and Live a Richer and Happier Life Through Transcendental Meditation by Dr. Norman E. Rosenthal
• Transcendence: Healing and Transformation Through Transcendental Meditation by Dr. Norman E Rosenthal and Dr. Mehmet C. Oz
• The Gift of Adversity: The Unexpected Benefits of Life's Difficulties, Setbacks, and Imperfections by Dr. Norman E. Rosenthal
• The Emotional Revolution: Harnessing the Power of Your Emotions for a More Positive Life by Dr. Norman E. Rosenthal
• Winter Blues, Fourth Edition: Everything You Need to Know to Beat Seasonal Affective Disorder by Dr. Norman E. Rosenthal
• Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin
• The Sleep Revolution: Transforming Your Life, One Night at a Time by Arianna Huffington

Featured Guest: Dr. Norman E. Rosenthal

Norman E. Rosenthal is a world-renowned psychiatrist, public speaker, and best-selling author who is known for his innovative research and inspirational writings. Kari interviews him this week about transcendental meditation, mindfulness, SAD, and much more!

Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider.

• Rosenthal is currently Clinical Professor of Psychiatry at Georgetown University School of Medicine and is listed as one of the best doctors in America.
• He is a highly cited researcher who has written over 200 scholarly articles, and authored or co-authored eight popular books. These include Winter Blues, the New York Times bestseller Transcendence: Healing and Transformation Through Transcendental Meditation, and the Los Angeles Times bestseller The Gift of Adversity.
• Rosenthal has conducted numerous clinical trials of medications and alternative treatments, such as transcendental meditation for psychiatric disorders, and the treatment of depression with Botox.
• He is the TRLS June Book Club author, for his book, Super Mind: How to Boost Performance and Live a Richer and Happier Life Through Transcendental Meditation.
• Rosenthal has SAD himself and talks about his experiences with the disorder. He talks a bit about the signs/symptoms of SAD versus when you have the “winter blues.”
• When meditating, you get fluxes of alpha waves, especially in the frontal areas of the brain, that are soothing. Rosenthal talks about brain coherence, which means different parts of the brain experience the same wavelengths at the same time. This is associated with the brain collaborating and being more efficient.
• He explains the difference between mindfulness and medita
• Kari talks about the “Jon Kabat-Zinn” way of meditation and Deepak Chopra and Oprah’s meditation class.
• Kari talks about mindfulness stress-based reduction training.
• Transcendental meditation can help in the following ways: connecting body and mind, building a better brain, being in the zone, having internal growth, asking yourself, “Who do I want to be?”, being engaged with relationships or work, accepting losses, and so on.
• Rosenthal points out two particular chapters: Meditate and Grow Rich and Meditate and Grow Happy.
• Kari mentions one story in Transcendence: Healing and Transformation Through Transcendental Meditation with Ray Dalio.
• They discuss sleep and transcendental meditation.
• He speaks to practicing transcendental meditation and running.
• During transcendental meditation, according to Rosenthal, the brain delivers you gifts from your subconscious.
• Rosenthal speaks to how parts of the government/the National Institutes of Health (NIH) are using transcendental meditation.
• Kari talks about finding her “Cameron Diaz” moment of sorts while recording The Running Lifestyle Camp ad.

The Running Lifestyle Camp

Don’t forget to sign up for The Running Lifestyle Camp (which starts Monday, June 13) where you’ll get the opportunity to ask questions of popular guests such as Serena Marie, RD, sleep doctor, Vinny Kripalu, Joanne Ambrogi, Denny Krahe of Diz Runs (who’s a fast runner and athletic trainer), and more! You’ll also get accountability at Camp to live your North Star and to have the summer you want to have with like-minded people.

Sign up here today or e-mail Kari at Kari@TheRunningLifestyle.com with questions

Runner of the Week: Erica Barton

Erica Barton, an amazing woman who is legally blind (with optic atrophy), went from getting off the couch to being afraid of breaking a treadmill, to running the Seattle Marathon!

• Erica gushes over “NYC Marathon Recap With Jeff Galloway, Melanie Curtis, Runar Gundersen, And Serena Marie, RD” (Episode 101), which really got her excited.
• Listen as Erica recounts her incredible running journey and her journey to becoming a healthier person.
• Erica raves about Marathoning for Mortals: A Regular Person's Guide to the Joy of Running or Walking a Half-Marathon or Marathon by John Bingham.
• She explains how she runs being legally blind. Her goal is to run with the Achilles International team at the TCS New York City Marathon in 2017.
• Erica gives recommendations that she has for runners who are looking to start (after you get to decide what a runner means to you).
• Hear what being a runner means to Kari.
• Erica offers tips for getting off the couch and starting ru
• Kari mentions “The Upholder, Questioner, Obliger, And Rebel: Our Four Tendencies” (Episode 120).

Serena Marie, RD

Serena Marie, RD, talks about the nutritional benefits of eating potato skins (no, not the appetizer!).

• The benefit to eating potato skins is the fiber that they contain. They are mostly a source of insoluble fiber.
• Serena reviews the difference between soluble and insoluble fiber.
• She also defines what a “standard American diet” looks like.
• When transitioning from a standard American diet to a more nutrient-rich diet, many people have issues increasing their fiber intake.
• As you increase vegetables, steam them or chop them up finely to break down the cellulose/fiber to help digest them with less intolerance.

Gratitude Jar (Woot! Woot!)

Kari is grateful for is a new product at Trader Joe’s called parsnip chips. They are so good that they might be a trigger food, but thankfully they only have a few ingredients!

Serena is grateful for kettlebells. Follow Serena on Periscope @SerenaMarieRD to check them out!

Next week, Kari talks all about the post-race runner's’ high. She interviews several runners after the Race on the Big Day 5K sponsored by Empowered Yoga.

Contact:

Norman Rosenthal:

Website: NormanRosenthal.com
Facebook: /normanrosenthal
Twitter: @DoctorNorman

Erica Barton:

Facebook Page

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Kari hangs out with go-to, real-food dietitian, Serena Marie, RD, and physical therapist and yoga teacher, Joanne Ambrogi to gab about March’s Book Club book Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being. Runner of the Week, Kelly Martin, shares her experience running with her dog, Mya.

Want in on a little secret? We’ve found the modern-day manual of how to live!

Are you stuck with your genetic destiny and you think there’s nothing you can do about it?

Or do you think we “manipulate” our genes through particular lifestyles to change our destiny?

On the show today, we share what the March Book Club book means to us. Here are some helpful links:

• Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Rudolph E. Tanzi PhD
• Go Wild: Free Your Body and Mind from the Afflictions of Civilization by Dr. John Ratey
• TRLS Episode 123: “Seven Ways To Take Control Of Your Health”
• TRLS Episode 53: “John Ratey”
• Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation by Norman E. Rosenthal, MD
• A Year to Live: How to Live This Year as If It Were Your Last by Stephen Levine
• Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin
• TRLS Episode 64: “The Power of Habit and the Need To Believe”

Super Talk: March Book Club

Want in on a little secret? We’ve found the modern-day manual of how to live! Are you stuck with your genetic destiny and there’s nothing you can do about it? Or can you “manipulate” your genes through particular lifestyles to change your fate? Kari, Serena, and Joanne talk about March’s Book Club featured pick, Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being.

• Serena explains what the terms “radical well-being,” “epigenetics,” and “microbium” mean.
• The main concept of the book is how genes are not hard wired. In essence, the DNA that we get from our parents sets up the blueprint of how we’ll look, what diseases we may get one day, and so on, Years ago, doctors thought that the cards you got dealt were the cards you had, so to speak. But Super Genes defies this notion.
• Kari notes that the book states that your DNA accounts for only 5 percent of what could happen to you.
• Joanne points out that some people will say, “Oh, I can’t do anything about it, because my [fill in family member] had [fill in disease], so now I’m destined to have it.” She feels that this book brings about an awareness where it’s very empowering if you choose to take the book’s message. The books gives you ways to take the message and put it into practical life.
• Kari loves that the book emphasizes choice. Go Wild: Free Your Body and Mind from the Afflictions of Civilization by Dr. John Ratey mentions inflammation, as does Super Genes. We know about diet, and Serena has talked about anti-inflammatory diets, since running causes inflammation in our bodies. (Listen to Episode 123: “Seven Ways To Take Control Of Your Health” and Episode 53: “John Ratey” as examples of this.)
• Kari thought that the cornerstones in Super Genes were diet, stress, meditation, sleep, and emotions were especially interesting, because they are very similar to Dr. John Ratey’s six keys to living a healthier lifestyle.
• Serena’ favorite part of the book that threw her of her feet was how the authors mention that psychosocial dwarfism is real.
• Joanne piggybacks off of Serena’s comments about psychosocial dwarfism in how real it is to keep your stress levels down while pregnant.
• Joanne points out that you really are the one to determine what the advice will do for you. Having the wherewithal to understand what we don’t understand means needing to slowing down.
• The book talks about one of the activities that you really need to do—meditation/yoga.
• Kari found the different meditation styles very interesting, because it relates to the June Book Club book, Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation by Norman E. Rosenthal, MD.
• Joanne talks about what helps her sleep and what yogendra is.
• Kari mentions that the book talks about things that are going on that we think help us, but really don’t, like multitasking
• Kari’s greatest takeaway is the word “success.” Success is such a powerful word, but “well-being” isn’t as much. How about defining success as living your life well?
• Kari talks about A Year to Live: How to Live This Year as If It Were Your Last by Stephen Levine. Joanne would want folks to know that it takes courage to look at your life and to truly sit back and act as if this was the last year of your life.
• How much of your time did you spend sitting down watching TV or on the computer, for example?
• Kari mentions a woman named Allison who practices ayurvedic medicine who works with Joanne. Joanne wasn’t surprised at all that Super Genes talks about it.
• The book talks about how you think determines what types of exercise you choose, what types of foods you eat, and so on, and to balance that is something that most people don’t really think about.
• Kari mentions the four types of people from Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin.
• Be aware of your life, and what you think is so key.
• The book is reader-friendly, and it lays out what you can do if you want to live well. Take one thing at a time, and it’s very realistic.
• Serena likes how the book shows how powerful the holistic mindset is. The placebo effect and mindset are powerful. She loved reading the science to why that is true.
• Joanne thinks that the book gives you practical applications to things, and it meets people at different levels depending on what you’re trying to gain by reading the book.
• Listen to Episode 64: “The Power of Habit and the Need To Believe.”

To give feedback or ask questions, connect with Kari on Twitter, Facebook, or via e-mail!

Runner of the Week: Kelly Martin

Canadian resident Kelly joins Kari, along with her dog, Mia, who is a sheepadoodle, to chat about how it is to run with Mia and why she chose the particular breed.

• Kari references Episode 127: “How To Run With And Away From Dogs With Veterinarian Ernie Ward.”
• She tells Kari that working breeds make good running dogs.
• She started running with Mia when Mia was two years old. Dogs’ bones can be fully grown before you can run with them.
• She runs with Mia six days a week at around a nine-minute mile pace.
• Pick the right dog. When talking to breeders or a rescue facility, make sure the dog is a high-energy dog.
• She’s been running for about ten years, and her advice is to just keep going. The hardest part is the first kilometer (or mile).
• Kari mentions that TRLS Action for Healthy Kids teammates Foti and Todd both run with their dogs.

Gratitude Jar (Woot! Woot!)

Joanne is grateful to be able to look outside and see the sun and the breeze. She felt rich gratitude.

Serena is grateful for her family in New Jersey. She’s grateful that so many of her family and friends live on the Jersey Shore and that she has a true feeling of being wrapped in the most wonderful nostalgia and being on the water. She’s so grateful that she can relive beautiful memories of her childhood.

Kari is grateful for Super Genes and to be able to talk to Serena and Joanne about it—to be able to look at the information and to ask what they think.

Next week, Kari interviews Norman E. Rosenthal, MD, who wrote Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation.

Contact:

Joanne Ambrogi:

Facebook Page
Ambrogihealth@yahoo.com

Kelly Martin:

Website: PromotionalBridge.com
Email: kelly@promotionalbridge.com
Facebook: /promotionalbridge

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Happy Global Running Day! The day has finally come to take inspiration from The Running Lifestyle Show and put it into action! We’ve pleased to announce the inaugural The Running Lifestyle Camp!

What is The Running Lifestyle Camp?

• You (and only YOU) get to decide what success and happiness is to you (not what the Joneses say, but YOU)
• It is a fun-filled, nine-week, eighteen-session camp.
• We offer two live Zoom sessions per week—on Mondays (Monday Night Campfire Motivation) from 8–8:45 p.m. EST and on Fridays (Friday Afternoon “Tug of War”) from 1–1:45 p.m. EST—that will also be recorded.
• We’ll feature Camp Counselors who are specialists in their fields to answer your questions that you submit ahead of time.

The Running Lifestyle Camp Schedule

• June 13: Kari Gormley, Camp Director, helps you find your North Star, write down your Camp goals, and figure out your intentions.
• June 20: Serena Marie, RD, will answer your nutritional questions live.
• June 27: Robert Rosenberg, sleep doctor and author of Sleep Soundly Every Night, Feel Fantastic Every Day, will answer your questions.
• July 4–10: Camp Recess: We’ll catch you back on July 11.
• July 11: Fellow runner and creative guru, Brent Robertson (design agency owner, a Cub Scout leader and marathoner) talks about what happens when you go to the great outdoors to obtain your greatest health benefits.
• July 18: Integrative medicine and general practitioner Vinny Kripalu, MD, will share what habits are keystone for living a deep, fulfilled life of health and happiness.
• July 25: Athletic trainer, podcaster, marathoner, and past guest of The Running Lifestyle Show, Denny Krahe from the Diz Runs Podcast, answers your questions about injuries and the exercises that have helped runners overcome common injuries.
• August 1: Chetna Kripalu, MD, will share the habits she uses to lead a healthy life and what you can do too.
• August 8: Physical therapist, meditation teacher, yoga teacher, world-class lacrosse player, and teacher of A Year To Live class, Joanne Ambrogi, will chat with us about taking a holistic view of our bodies.
• August 15: How have you celebrated your life this summer? What has come into it? Who has come into it? How are your relationships? Did you see some shifts in your life? This week will be one big bonfire of love and laughter.

Who is this The Running Lifestyle Camp not for?

• You prefer to do things by yourself. You don’t need someone to help you and/or you don’t like to be part of a group that is working on habits, behaviors, and relationships.
• You want to qualify for the Boston Marathon or become a professional runner, and you want to know how to do it.
• You just want to talk about running and injuries, and that’s it.
• I am so overwhelmed this summer, and all I want to do is chill.

Sign Me Up!
Reserve your spot today for this exclusive opportunity by signing up here. If you register by Wednesday, June 8, 2016 (midnight EST), you’ll be invited to our special pre-Camp session via Zoom on Thursday, June 9 from 8–8:45 p.m. EST! This is a time to meet your fellow campers before Camp officially kicks off.

Option 1: A one-time price of $297 paid upfront via Paypal

Option 2: A payment plan of $198 in two installments (the first payment will be due before Camp, and the second will be due 30 days after Camp ends)

Money-Back Guarantee

If you attend all of the sessions in the first 30 days, you’ve done the “Camp take-home activities,” and you don’t see any positive shifts in your life, you will receive a refund. This Camp is about creating a life that you love, and anything worth doing takes work!

Got Questions?

Contact Kari at Kari@TheRunningLifestyle.com today!

Kari interviews friend, Featured Guest, and Runner of the Week, Rebecca Clark, with whom she ran the 2012 Marine Corps Marathon (first marathons for each). Kari and Rebecca share how they trained for this marathon amidst full-time jobs, family life, and friendship. Go-to, real-food dietitian, Serena Marie, RD, shares her tip on what to do when you overbuy fruits and veggies.

Featured Guest and Runner of the Week: Rebecca Clark

Rebecca Clark explains how she trained for her first marathon with two kids (now she has five), while working full-time as an attorney and still spending quality time with her husband. She also chats about how her life has changed since then.

• Rebecca shares why she chose to run the 2012 Marine Corps Marathon (MCM) with the Runner’s World Challenge (now called Runner’s World VIP).
• She explains how she transitioned from being an indoor treadmill runner at the gym to running outside.
• Rebecca ran her first 5K in March 2011, and she was hooked! She ran 5Ks and completed the 2011 Philadelphia Half Marathon.
• Next, she wanted to find a marathon that kept her motivated and moving forward. Her boss suggested the MCM.
• Rebecca explains why she still loves treadmill running, along with using the elliptical.
• She chats about how she got outside of her comfort zone and faced her challenges, like creating her own private law practice.
• She shares what she told herself to go outside in run versus the typical, “Oh I should probably clean the house. Oh, but the kids need me.”
• Rebecca was able to build her own schedule, having a private practice, but she explains how she tackled long runs on the weekend.
• She explains how she didn’t want her family to begrudge her long weekend runs and how she made the thought of the marathon exciting.
• Rebecca tells what she took away from the Runner’s World
• Kari and Rebecca recount the MCM experience and how they wanted to beat the 5:30 pacers.
• Kari talks about some key moments that happened along the course, like seeing Joe Taricani from The Marathon Show around Mile 3.
• Rebecca tells listeners what happened in 2014 that made her not run the Bank of America Chicago Marathon.
• She chats about her total loss of identity and how she was physically and emotionally drained and how she got back to her “me time.”
• Rebecca talks about an overuse injury in her left knee once she got back to running.
• Kari and Rebecca talk about the post-race MCM party and the post-race “waddle.”
• They talk about the gift of running, how it changes you, and how it will hopefully always be there for you.
• Rebecca plans to run the Philadelphia Half Marathon on Saturday, November 19, 2016. The marathon is on Sunday, November 20. Kari wants to run the half marathon, but might run the Rothman Institute 8K on November 19 instead (she’s listening to her body and not her mind).
• There will be a TRLS meetup on Saturday, November 19. Mark your calendars, and more details to come!
• Kari sings the praises of the Galloway Method versus the Couch to 5K

Serena Marie, RD
Serena Marie, RD, offers a tip on what to do with extra fruits or vegetables when you get a little overzealous at her local farmer's market.

• Serena buys large freezer bags and puts green, leafy vegetables and fruits in them to freeze to use for green smoothies.
• She adds half coconut water, half regular water in her smoothies. Her favorite is cucumber, celery, spinach or kale, and a whole lemon. Check out Serena’s blog post titled, “Eight Tips to Eat More Veggies” for a recipe.
• For more of a dessert-type smoothie, try unsweetened coconut milk, unsweetened almond milk, or yogurt with water and ice.
• Kari suggests that having a green smoothie with some protein in the morning would make a good breakfast. Serena mentions organic cheese sticks.
• Let us know what your tips and tricks are!

Gratitude Jar (Woot! Woot!)

Kari is grateful for her son’s favorite YouTube channel so that she could record with Serena.

Serena is grateful for her local farmer’s market. She loves cherries, and tart cherries (or juice) are anti-inflammatory. Anything (like kale, spinach, or beets) that contain nitric oxide may help runners feel less fatigued (when you eat these foods on a regular basis) due to the vasodilation.

Next week, Kari, Serena Marie, RD, and Joanne Ambrogi (from Episode 64: “The Power of Habit and the Need to Believe”) talk about the March Book Club book, Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra MD, and Rudolph E. Tanzi, PhD.

Please remember to leave a TRLS review on iTunes! Here’s how:

1. Launch Apple's Podcast app.
2. Tap the Search tab.
3. Enter the name of the podcast you want to rate or review.
4. Tap the blue Search key at the bottom right.
5. Tap the album art for the podcast.
6. Tap the Reviews tab.
7. Tap Write a Review at the bottom.
8. Write your review!

Connect with us on Twitter, Facebook, or via e-mail!

Contact:

Rebecca Clark:

Email: raclarkesq@gmail.com

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Author Laura Vanderkam explains how people truly do have more time than we think for what matters most to us if we make wise time management decisions. Go-to, real-food, dietitian Serena Marie, RD, offers her favorite and smartest food picks when dining out.

Featured Guest and Runner of the Week: Author Laura Vanderkam

Mother of four, runner, and full-time author Laura Vanderkam joins Kari to chat about how we truly do have time for what matters most to us if we examine our time management wisely.

• Laura was our TRLS Book Club favorite in April 2016 for 168 Hours: You Have More Time Than You Think (2011).
• She has also written What the Most Successful People Do Before Breakfast: And Two Other Short Guides to Achieving More at Work and at Home (2013) and I Know How She Does It: How Successful Women Make the Most of Their Time (2015).
• She also contributes to many magazines and newspapers, including Fast Company
• Laura wrote 168 Hours when she was admittedly new to blending work and parenthood. It was about her first few forays into that and looking at how people spend their time, how that has evolved over the years, and looking at the differences in how we think we spend our time and how we actually spend our time.
• Her conclusion was that we really do have more time than we think. When we look at our lives as a whole, we tend to have space for what matters to us most.
• She interviewed many successful people for 168 Hours, and she continued to write about the topic of time for her 2013 book.
• Between her deadlines and book promotions, she juggles her children’s schedules between other life commitments (eight years old, six years old, four years old, and a one year old).
• She found in interviewing people for I Know How She Does It, that some people have the tendency to get into a narrative format and that involves certain choices about how we tell things, particularly for the modern working mom narrative. “It’s all about the crazy.”
• But she found that when you look at how people actually spend their time, when you look at the hour-by-hour nature of the schedule, things aren’t nearly as crazed as you might think.
• She asked women who had professional jobs and children to keep track of their time for a week, and she found that there really was space in life for things that you don’t normally think of as being part of the working mom life (for example, adequate sleep, keeping normal working hours, time to watch TV or read, and time to exercise).
• Kari loves that 168 Hours is all about mindset.
• In terms of her running journey, her father was a runner growing up, and he ran in a 10K annually. She had tried running here or there, but in the fall of 2004, she had just gotten married, and her husband ran, so she wanted to run with him. They signed up and ran a half marathon on their first wedding anniversary.
• In November of 2004, she watched Paula Radcliffe win the New York City Marathon, which really inspired her.
• She sees exercise as both fun and a necessity in her life. She thinks it’s key to stick with something long term only if you enjoy it.
• In 168 Hours, she gives readers a graph to plot out their hours for the week. Her takeaway is that there is more space in her life than she often thinks there is. It’s important to see this, because it gives you a very different mindset.
• We often approach time from the perspective of scarcity, but instead think of it as, “I don’t do X, Y, or Z, because it’s not a priority.”
• The TRLS demographic is made up primarily of women in their 40s or 50s who might be coming to running for the first time.
• Over the long term, we have the ability to change a lot about life if we want.
• Running can be a part of that—determining if we want to make it a priority and then figuring out how we want to fit it in our lives.
• There’s no one good time for going on a run. Some people talk themselves out of running, because there’s no one perfect time during the day. But it doesn’t have to be at the same time every day. It’s about looking at the whole of your life and seeing if you can fit running in a few times a week.
• If you’re working 40 hours a week, and you sleep 8 hours a day, that leaves 72 hours for other things. It’s important to see that the time is there, it’s just a matter of figuring out where it’s going to be.
• We tend to overestimate the time we spend on the things we don’t want to do, and conversely we tend to underestimate the time we spend on the thing we do want to do.
• She found that TV isn’t as relaxing as we think it is. It winds up consuming a large chunk of people’s leisure time. TV is the easiest thing to fill our leisure hours with. It’s a very effortless way to have fun.
• Effortful fun, for example includes making dinner plans with friends.
• Work happiness does have a huge spillover effect into home life, and vice versa.
• Finding work you really enjoy is key.
• Time spent on Facebook is like anything else. You have to use it mindfully.
• Make a list of your top priorities for the day (both professional and personal), and fit social media around that in whatever way works for you.
• She talks about visioning/visualizing (picturing what life will be like in the future) and putting into action a plan to make goals happen.
• Have space in your life to seize opportunities. It’s very easy to become jam-packed and overcommitted.
• “Just because I can do something, doesn’t mean I should do it.” Ask yourself: Is this a good use of my time, energy, and resources?
• With four kids, her running routine consists of utilizing child care, so from about 8:00–8:30 a.m. she checks her e-mail, 8:30 a.m. is bus stop time, 8:40–12:00 p.m. includes writing/editing, and her afternoon is for edits, phone calls, or lighter writing. She runs in the afternoon.
• She recommends time tracking to get better at time management. It forces you to be accountable.
• Kari recommends the focus@will It provides music that engages your brain’s limbic system to increase your attention span and general concentration.
• Laura is writing an upcoming book, so stay tuned!

Serena Marie, RD
Serena Marie, RD, answers Kari’s question about making smart restaurant choices.

• Serena had gotten Kari to eat red meat again, which she had given up for years previously.
• When you go out to eat and have to choose between fish, chicken, or beef, what option would you take if you had to assume that the meat is not organic or grass fed?
• Ask if possible if the restaurant can cook your food in butter instead of oil or to steam or grill your options. The likelihood of the restaurant having a high-heat olive oil or coconut oil is slim to none. Restaurants most likely use a “polyunsaturated fat nightmare,” according to Serena.
• Don’t worry about being that “annoying customer.” Speak up for yourself politely.
• In terms of fish, even a farm-raised fish (not wild), is still loaded with omega-3 fatty acids and is a very nutritious choice.
• Nonfat lean cuts of meat (chicken, turkey, steak) would be Serena’s second choice. Some choices of meat include sirloin steak, top round roast, bottom round roast, shoulder petite medallion, T-bone, and so on.

Gratitude Jar (Woot! Woot!)

Serena is grateful for her two smart, amazing younger sisters, one of which is away at college and coming home soon and another of which is graduating college.

Kari is grateful for the Delaware Marathon race directors (Wayne Kursch and Joel and Stacey Schiller) and for being given the opportunity to be the relay finish line announcer. Kari gives a shout out to listener Liz for stopping by during the relay to support TRLS! Kari also saw fellow TRLS listeners Foti, Becky, Jody, and Margaret. Kari gushes about the Delaware Marathon with its PR bell, friendly back-of-the-pack mentality, and more! Kari mentions “Everything You Need To Know About The Boston Marathon W/ Dave McGillivray” (Episode 67).

Next week, Kari interviews marathoner and mother of five, Rebecca Clarke, with whom Kari ran her first marathon.

Please remember to leave a TRLS review on iTunes! Here’s how:

1. Launch Apple's Podcast app.
2. Tap the Search tab.
3. Enter the name of the podcast you want to rate or review.
4. Tap the blue Search key at the bottom right.
5. Tap the album art for the podcast.
6. Tap the Reviews tab.
7. Tap Write a Review at the bottom.
8. Write your review!

Contact:

Laura Vanderkam:

Website: LauraVanderkam.com
Facebook: /lauravanderkamauthor
Twitter: @lvanderkam

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Neurologist Elena Frid, MD, discusses the latest Lyme disease findings, Lyme misinformation, how to protect yourself against Lyme disease, and how to treat ongoing Lyme symptoms. Serena Marie, RD, explains how to become a fat-adapted runner and how to transition away from fueling with carbohydrates.

Featured Guest: Elena Frid, MD

Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider.

The mid-Atlantic, northeast region of the United States, among other areas, faces a great risk for Lyme disease—of an endemic (regularly found among particular people or in a certain area) proportion. Neurologist, Dr. Elena Frid, who specializes in Lyme disease, joins Kari to inform listeners about this horrible disease.

• For the last five years, Dr. Frid has treated adult patients with Lyme disease, and she feels that ultimately Lyme disease is a neurologic condition.
• She has attended different conferences, such as the International Lyme and Associated Disease Society (ILADS) conference.
• She has attended such events as the Hugged by Global Lyme Alliance and has become part of their medical advisory board.
• Lyme disease is a bacterial infection and is a very elusive type of organism. It is often very difficult for doctors to diagnose. For more information, go to the Lyme section of Dr. Frid’s website.
• To find a Lyme-literate physician in your area, visit org.
• There are certain laboratory tests and physical exam findings that you can undergo, but not everyone will test positive even if they do have Lyme disease.
• The testing that’s available now may be up to 50 percent inaccurate, according to Frid.
• She sees symptoms at the onset of the disease, such as low-grade fever, fatigue, chills, aches, headache, joint pain.
• The typical rash that occurs may actually happen in less than 50 percent of patients, and many times the rash isn’t the classic bull’s eye rash that people are told to look for.
• People can also develop neurologic symptoms when symptoms go undiagnosed for weeks or months, such as debilitating headaches, facial weakness (Bell's palsy), numbness or weakness in limbs, muscles aches and twitches, difficulty moving, debilitating fatigue, dizziness, nerve pain, and so on.
• Listen to your body, and you will know that something is wrong. Don’t excuse symptoms as just stress.
• To diagnose Lymes disease, doctors should consider the patient’s history, a physical exam, and blood work, as well as MRIs or nerve testing.
• Blood tests may be 50 percent inaccurate, and if you get tested within 4 weeks of a tick bite, the test is only 30 percent accurate.
• The criteria established by the Centers for Disease Control and Prevention (CDC) is very strict. Frid recommends getting to know more about the blood testing and speaking to Lyme-literate physicians, especially if you’ve had a thorough medical workup for your symptoms and all other tests come back negative.
• She recommends going to org to find Lyme-literate physicians.
• In terms of geography, Lyme disease is more prevalent in the northeastern states like NY, CT, PA, and NJ. However, Lyme has been reported in every state in the United States, according to Frid.
• If you do find a tick on yourself, you can send the tick in to be tested to bayarealyme.org.
• Ticks are extremely small. Adult ticks are only the size of a poppy seed.
• You should check for ticks after you’ve been outdoors in grassy, wooded areas. Have a partner check for you, particularly around the groin area, between your toes ,under your armpits, behind the ears and knees, and in the hair line.
• To remove a tick, grab it by the head and pull it out. Use a magnifying glass and tweezers. You can save the tick in a plastic, sealed bag.
• Many Lyme-literate physicians are now saying that the literature that says you are not prone to Lyme disease if a tick has been attached for 72 hours or less is incorrect.
• If you go into an emergency room and they say you don’t need to worry since the tick has only been attached for an hour or two, you might want to seek a second opinion.
• To prevent getting Lyme disease, wear proper clothing, such as long-sleeve shirts, long pants, socks, light-colored clothing, and closed-toed shoes. You can pretreat your clothing (by soaking) with a permethrin pesticide that binds to the fabric. There are natural repellents too, such as Buzz Away.
• To protect your yard, you can use fencing and mulch.
• The CDC acknowledges the fact that patients may have chronic Lyme symptoms even after adequate diagnosis and treatment. The body develops antibodies and is essentially fighting itself.
• Some Lyme-literate doctors believe that it could be or is an ongoing infection that was never fully treated. They believe that you need to be treated for six to eight weeks instead of just two to three weeks after exposure to a tick. The bacteria multiplies every four weeks.
• If you are exposed to a tick, especially in those endemic regions, Dr. Frid suggests starting treatment even before testing the tick.
• Frid recommends a healthier diet for patients, but she wants to emphasize that if you do have Lyme symptoms, you cannot treat it just with diet. You have to treat it appropriately and then supplement with smart food choices and physical activities.
• She recommends foods that increase good bacteria in your gut (refrigerated fermented foods, yogurt). She suggests staying away from a lot of sugar or grains and making smart decisions.
• Besides medication and nutrition, you can work out as long as you are able.
• To support loved ones with Lyme disease, you can simply be there for them and believe them. Some Lyme patients have a hard time convincing others that something is wrong, because physically they may look fine. Be patient with the expectations for treatment durations (which can take up to one to three years) and help the patient be an advocate for him or herself.
• After any elective surgical procedures (tooth extraction, labor and delivery, gall bladder removal), due to stress on your body, Lyme symptoms may become accentuated and out of control.
• Frid says that the answer to whether someone can give Lyme disease to someone else through sexual contact is unclear.
• At this time, there is no Lyme disease vaccine for humans.
• She believes that this disease should really be called tick-borne illnesses, because there are other infections that may be transmitted through ticks including bacteria and viruses that may take a long time to treat.
• She recommends a four-step approach to know when to come off of medication. There is no set time frame, since every body is different:
  • Once you’ve been on antibiotics, recheck your blood work to make sure that the antibodies are clearing or have cleared.
  • Make sure that you’ve been asymptomatic for two months while you’re still on antibiotics.
  • You’ve had an illness unrelated to Lyme disease during this period that has not exacerbated your symptoms.
  • When you know/feel that it’s all gone.

Serena Marie, RD
Go-to, real-food dietician answers a listener’s question about fat-adapted running and how to transition from being a carb-fueled athlete to a fat-fueled athlete.

• Serena’s information is based on the following literature and her blog post “Real Food Fueling for Runners”.
  • “Utilization of lipids during exercise in human subjects: metabolic and dietary constraints”
  • “Fat Metabolism During Exercise: A Review. Part III: Effects of Nutritional Interventions”
  • “Strategies to enhance fat utilisation during exercise”
• In order to transition from being a carb-fueled athlete to someone who relies on fat to fuel, it’s important to do a few things prior to race day.
  • Regularly engage in fasted cardio.
  • Practice doing fasted runs with caffeine.
  • Perform endurance exercise on a regular basis.
  • For seven to ten days prior to race day, transition your diet to being a high-fat diet where 60–70 percent of your calories come from fat.
• You can go over an hour or two during a run without consuming calories by using your own body fat (your own endogenous fat stores) to fuel. You might just need to take something with electrolytes in it during a long run.
• Question: How do you get used to and comfortable doing fasted runs?
  • Answer: Take a little bit of dark chocolate or a scoop of peanut butter or coconut oil along as you transition to being totally fasted when running.
• The first few runs during your transition could be difficult. But remember that every body is different. Your magnesium becomes depleted in the body very quickly, so it’s important to supplement with magnesium. Serena and Kari also talk about magnesium deficiency in “Teri Goetz” (Episode 54).
• Dark, green leafy vegetables and bitter chocolate both have good amounts of magnesium in them.
• If you don’t choose a diet high in fat, it’s still possible to still do well doing fasted cardio.
• If you can do fasted runs, it suggests that your body is good at being fat adapted.

Gratitude Jar (Woot! Woot!)

Serena is grateful when listeners contact her via social media! She and Kari have so much fun interacting with listeners, so please tweet Serena at @SerenaMarieRD and Kari @KariGormley. You can also connect on Facebook via The Running Lifestyle Show page.

Kari is extremely grateful that she can reach out to rock stars like Dr. Elena Frid to get all the latest information concerning key topics.

Next week, Kari interviews the TRLS April Book Club author, Laura Vanderkam, who wrote 168 Hours: You Have More Time Than You Think You Do. Vanderkam will chat about her book, answer questions, talk about her running journey, and is also the featured Runner of the Week.

Contact:

Elena Frid:

Website: NeuroAssociatesNY.com or ElenaFridMD.com
Bio: Dr. Elena Frid is an American board certified neurologist who holds double board certifications from The American Board of Psychiatry and Neurology (ABPN) and The American Board of Clinical Neurophysiology (ABCN).
Dr. Frid helps patients (18+) with diagnosis, treatment, and management of disorders affecting the nervous system, muscles, peripheral nerves, spine, and the brain. She is also a Lyme Literate specialist who sees patient with Neuroborreliosis and other tick borne diseases and works close with Infectious Disease specialists and Primary Care physicians to encompass the best possible treatment.
Dr. Frid received her BA/MD degree from Rutgers Medical School, NJ and her residency, chief resident and fellowship training in Neurology and Clinical     Neurophysiology from North Shore University Hospital-Hofstra North Shore LIJ School of Medicine, NY. She is currently a medical director at Neurology Associates of New York, a private practice in New York City on the Upper East Side.

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Veterinarian and author Dr. Ernie Ward, DVM, CVFT, talks about why all dog breeds may make good running partners, the proper way to run away from a dog if you think he or she is about to attack, the importance of vaccinations, and Lyme disease. Serena Marie, RD, shares some of her favorite unique vegan/vegetarian protein options.

Featured Guest and Runner of the Week: Dr. Ernie Ward

North Carolinian, University of Georgia College of Veterinary Medicine graduate, Dr. Ernie Ward, (who also happens to be an Ironman, certified personal coach, surfer, and fantastic dad and husband) stops by to talk about best dog running breed qualities, how to start running with your dog, and more.

• He wrote Chow Hounds: Why Our Dogs Are Getting Fatter -A Vet's Plan to Save Their Lives.
• He gives dog owners tips on how to run with their dogs:
  • #1: It has to be the dog’s idea. The dog’s personality and lifestyle have to match that of a runner.
    • Just because a breed is predisposed to running well, doesn’t mean each individual dog will be an amazing runner.
    • He’s seen beagles who can outrun greyhounds by leaps and bounds. He’s seen whippets that can hold their own against labradors.
    • Short, stubby dogs might not be well suited for all climates or conditions, but don’t let the breed be the persuading factor in choosing a canine running companion.
  • #2: Start out slow and easy. Even people try to do too much too fast (which can lead to injury), so the same concept applies to our doggie friends.
    • If you and your dog haven’t been running together, start out with a short run around the block of a quarter mile. Then gradually let your dog work their way up in mileage.
    • He has treated dogs for overuse injuries, so be aware that that could be an issue.
  • #3: Evaluate your gear. Develop a system that works for you and your dog. Consider using the following:
    • A handheld, short, four-to-five-foot leash (don’t use retractable leashes for running—think “lanyard of death”)
    • A running belt attachment
    • Collapsable water bowl for longer runs—account for your dog’s ability to stay hydrated and take a rest break every thirty minutes (dogs don’t perspire like we do)
  • He believes that all dogs have the potential to make great running partners.
  • For both runners and cyclists, sometimes dogs may appear ferocious or like they’re about to attack. In these instances, Dr. Ernie gives the following advice:
    • Steer clear, and avoid the situation. Do not approach dogs. Move to the opposite side of the road or trail.
    • Most often dogs react out of a fear response. Forward-posturing behaviors (elevated stature, erect ears or tails, hypervigilant posture) signal fear.
    • Don’t try to run away. If you do, try to seek protection like a nearby house or a car if possible.
    • Stand still, be like a tree, and avoid eye contact. Most dogs will rapidly approach you and then stop inches away from you.
    • If the dog tries to bite you, focus on getting out of the situation and causing as little harm as possible to the animal and yourself.
    • Some people try to strike the dog if it’s biting, and he suggests not doing so.
    • Ninety percent of all potential harmful situations are avoidable in his opinion.
  • What if you’re running with your dog, and you’re approached by another oncoming dog?
    • Optimism bias: This is a mindset that says, “My dog is a nice dog and likes other dogs. Therefore, all other dogs like my dog.”
    • Try to remain as calm as possible, and try not to provoke the dog. Put as much distance between you and the dog as possible.
    • Keep your dog restrained.
  • If you’re running near swamp lands, alligators, like most reptiles are very docile. They’re not looking for a fight.
  • Accessibility: If you have access to calorically dense foods, you’ll be more apt to overeat. If you have access to safe trails or sidewalks or a nearby gym, you’re more likely to exercise.
  • The same thing applies to our pets—do you have access to safe areas to exercise like a dog park?
  • Ernie is passionate about vaccinations and end-of-life care for pets. There’s been an ongoing debate in pediatric and veterinarian circles about how many vaccines are absolutely necessary. There’s a concern in cats with a devastating form of cancer that is believed to be related to the rabies vaccine. This led Dr. Ernie to question the old adage of vaccinating every year for everything.
  • He suggests making sure that your cat is only getting the distemper vaccine every three years.
  • Ernie mentions Leptospirosis, which is a disease that raccoons, deer, and rats carry. It causes kidney failure, and your dog can give it to you. There is a vaccine that has to be administered once a year.
  • When you visit your vet, ask these three important questions: What are we here for? Is that necessary? Why is that necessary?
  • Lyme disease is more of a threat for humans than pets. If you’re trail running, protect yourself against ticks (especially deer ticks). For dogs, there are vaccines out there. Ask your vet to explain each type of vaccine on the market.
  • If you have a dog, this year will be terrible for fleas and ticks. If your dog is a reservoir for ticks, and those ticks detach in your home and make their way onto you, they can transmit Lyme disease. There are newer preventatives out there that will last more than a month at a time.
  • Kari asks about hypoallergenic dogs and allergies. He says there’s really no hypoallergenic dogs. Dogs shed hair and skin cells, so until we have a dog that doesn’t shed those, there will always be some type of issue for folks with allergies to dogs. There are dogs that are less likely to cause allergic reactions, such as Havanese.
  • Allergy shots are a series of injections (weekly, then bi-weekly, then every two to three months or so) that work for some people (about 50–60 percent of the time), but it’s not a great solution.
  • He founded the Association for Pet Obesity Awareness, because he saw in his clinic an alarming rate of overweight dogs and cats. About 54 percent of dogs and 58 percent of cats are classified as obese.
  • Type II diabetes and osteoarthritis are both highly influenced by your pet’s weight.
  • Find out why Dr. Ernie will never encourage anyone to do an Ironman!
  • He’s found through experience that in his 20s, he focused on building strength, in his 30s, he began to develop endurance, in his 40s, he pushed for ultra endurance, and in his 50s, his focus is on developing a strong core (long-distance ocean paddling) and enhancing flexibility (like yoga). In his 60s, he’ll start to dial things back to focus mostly on yoga and pilates.
  • He discusses the telltale signs of overuse injuries in dogs. If you’re on a run, look for sudden shifts in pace, belabored panting/breathing, limping, or refusal to continue to run.
  • Dogs recovery considerably faster than humans, due to muscle mass and they’re more adaptive to cellular injury and repair than humans.
  • Kari asks if bearded dragons are really the dogs of the reptile family. (The Big Kahuna has a bearded dragon as a class pet.) Sometimes their environments can get too hot or too cold.
  • Ernie’s three web sites include the following:
    • com
    • org
    • vet

Do you have a question that you’d like answered on air? Run on over to therunninglifestyle.com, and select the Send Voicemail blue button on the right-hand side of the home page.

Final announcement The Delaware Marathon Festival in Wilmington, DE, will be held on Saturday, May 7 (5K and kids race) along with a TRLS meetup at noon EST on Saturday, May 7 at the Riverfront Market in the upstairs section. On Mother’s Day (Sunday, May 8), the marathon, half marathon, and the relay races will take place. Kari will be the relay race finish line announcer. Go to the Contact tab of the TRL site to let Kari know that you’ll be at the meetup!

There is a full review of the Side Stitchy by Ginny page on the TRLS site! You can get a Side Stitch by Ginny headband with the TRLS logo on it too!

Head over to therunninglifestyle.com/join, because you’ll get an exclusive invitation to something super big and exciting that Kari is launching soon!

Serena Marie, RD
Serena Marie, RD, answers listeners’ questions about building muscle by using vegan or vegetarian protein sources.

• Even if you are a meat eater, it’s always nice to have variety in your diet!
• Serena shares some unique ideas, such as the following:
  • Powdered peanut butter like PB2: Because the manufacturers have removed the fat from it, it’s now a food where most of the calories are coming from protein instead of fat. While peanuts are a healthy source of fat, if you’re someone who doesn’t have a problem getting enough fat but do have a tough time getting enough protein, this could be a good option for you. Warning: It has added sugar, so consider the Jiff powdered peanut butter. Add it to smoothies, oatmeal, desserts, cottage cheese, and so on.
  • Hemp seeds: Most of the calories come from fat, but for 3 TBSP, you get 11 grams of protein. It has all nine of the essential amino acids (the amino acids that our bodies cannot produce on their own). Amino acids are the building blocks of protein. You need to eat them in order to get them into your body, and your body needs these amino acids. They work almost like a puzzle to fit together and build protein.
  • Edamame: Add this to stir-frys with rice, quinoa, or with vegetables. Most of the calories are from protein and fat. One cup has about 17 grams of protein. It also has the essential amino acids. Buy organic if you can so that it’s not genetically modified. Add some salt if you're looking for a salty snack.
  • Seitan: This is a gluten-containing source of protein. In terms of alternatives to meats like tofu and tempeh, seitan is by far the highest in protein and lowest in fat and carbohydrates. Three ounces of seitan has 18 grams of protein. You can make gluten-free versions using buckwheat.
• After a hard workout or run, you want to ideally eat 20–30 grams of protein, and these four options are something new or different to try!
• Kari asks how often Serena likes to eat soy personally. If you’re eating it from a whole-food source, you can’t consume so much phytoestrogen (a molecule that mimics estrogen) to cause hormonal disruptions or damage. If you’re consuming it in a processed form (soy milk, soy protein bars, soy nuggets), the protein, fat, and fiber are stripped, and you’re apt to consume more of it. In that case, she recommends staying away from it, because your body can’t regulate the amount of phytoestrogen you’re being exposed to.
• Kari mentions that soba noodles are very expensive and asks listeners if they know why.
• Kari also talks about sundaes that she makes that include defrosted strawberries and blueberries, chia seeds, hemp seeds, and sometimes some Navitas cacao or coconut, and she thinks that might be another good alternative as a yummy protein source.
• Serena answers why omega-6s aren’t the greatest. The body needs a balance of omega-3 fatty acids and omega-6 fatty acids. Omega-3s are the anti-inflammatory fats, and omega-6s are the pro-inflammatory fats. We need to go out of our way to eat omega-3-rich foods. Examples include tuna, salmon, seaweed or kelp, anchovies, nuts (macadamia and walnuts), grass-fed, fatty meat, and grass-fed pastured yogurt or butter..

Gratitude Jar (Woot! Woot!)

This week, Kari is grateful for the opportunity for the first time to eat a grass-fed burger at a restaurant called Harvest Seasonal Grill & Wine Bar. She’s also grateful for Siggi’s 4% yogurt.

Serena is grateful for experiencing her first Passover. She made some great memories with her friend Jane’s family and got to try gefilte fish. She also found the hidden afikoman, which is is a half-piece of matzo which is broken in two during the early stages of the Passover Seder and set aside to be eaten as a dessert after the meal.

Kari announces the three upcoming books for the TRL Book Club!

May 2016
The Champion’s Comeback: How Great Athletes Recover, Reflect, and Reignite by Jim Afremow, PhD

June 2016
Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation by Norman E. Rosenthal, MD

July 2016
Runners of North America, A Definitive Guide to the Species by Mark Remy

Kari was recently featured on the Marathon Training Academy podcast in an episode called “Running a Marathon for Charity—Interview with Kari Gormley.” She was also on a podcast called Faster Than Normal in an episode titled “ADHD Runner, Podcaster, Wife and Mom, Kari Gormley.”

Finally, Kari was featured on Swedish National Television talking about the presidential primaries in Delaware.

Next week, Kari is thrilled to have Dr. Elena Fried on the show. She specializes in Lyme disease, busts some Lyme disease myths, and discusses what we can do to prevent it.

Contact:

Ernie Ward:

Website: DrErnieWard.com
Facebook: /DrErnieWard
Twitter: @DrErnieWard
YouTube: /DrErnieWard
Instagram: @drernieward

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Author Margaret Webb (of Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer) returns to talk about race etiquette, body image, and ways to live a healthier, longer running lifestyle. Serena Marie, RD, and Kari fill the Gratitude Jar this week and also talk about what stress and cortisol levels do to the body. Serena recaps the Eileen C. Dugan Memorial 5K that she recently ran, and Kari updates listeners on her back injury.

Featured Guest: Author Margaret Webb

Kari and Margaret Webb, from self-titled Episode 48, converse about what’s going on in Margaret’s life right now, race etiquette, body image, the top seven ways to live a healthy life, and much more.

• Margaret has been running in her late 20s, and because of her flat feet, she was always afraid of running too long or far.
• One day, her sister challenged her to run a half marathon, and she felt she couldn’t say no since her sister is thirteen years older than she.
• After her first book came out, called Apples To Oysters: A Food Lover’s Tour Of Canadian Farm, she felt she needed to lose a few pounds gained while researching and going on tour to promote the book.
• She thought she’d try her hand at a marathon, and she was about to turn fifty years old, so she wanted to try to get into the best shape of her life.
• She had an amazing fiftieth year, ran several marathons, and achieved a personal best (PB).
• Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer is her memoir as an overweight smoker and couch potato to a fit distance runner. She also talked to long-distance female runners while writing the book.
• Her largest goal was to turn herself into a runner who could run for life.
• She found that when you get into distance running, there’s about a ten-year arc where you continue to build your speed and strength but you inevitably run into a slower period.
• Age doesn’t disappear, and it shouldn’t stop anyone from starting running at any age.
• Find the age grade running calculator that Margaret mentions here.
• Kari updates Margaret on her experience of running three marathons (and how it all started in “ Bank Of America Chicago Marathon Race Director Carey Pinkowski” Episode 88) and how she enjoys 5Ks and half marathons much more.
• Margaret talks about the ridiculousness of thinking we are not runners if we haven’t run the marathon distance. She thinks it’s useful and interesting to have trained for a marathon, because it’s a big goal to achieve.
• Many women can and do successfully run marathons well into their 70s, 80s, and 90s. But for most of us, in order to be healthy running those distances, we need to cross train a lot.
• Margaret wants to get into distance swimming, kayaking, and cycling.
• One major takeaway is to respect your body type and mechanics in order to run injury free.
• Last year she ran the BAA 5K with some of her running club friends and had an amazing time. The next day, she took a running tour through Boston. Although it’s sexy to run a big-city marathon, there are other ways to run a city too!
• Margaret thinks that 5 and 10K distances should get more respect. For the BAA 5K, you self select what corral you go in, so those runners who are least experienced go to the first corral to try and get to the finish line faster. In the first corral, there were elites mixed in with slower runners.
• For folks in the second or third corral, they had to pass the slower runners from the first corral. People were even stopping to walk in the first corral, which made it very difficult for the faster runners who had to dodge and weave around slower folks. It becomes frustrating and dangerous.
• Her goal was to run a personal best there, and she wanted to try and place in her age group, so she wanted the conditions for a fast race.
• For someone who’s new to a 5K race, Margaret suggests the following etiquette:
  • All races should have an etiquette guideline with the race kit/bag.
  • For those who are on a run/walk program, during the walking phase, you should make a signal before you start to walk and move to the side of the race course. Kari mentions that when doing the Galloway Method, Jeff Galloway suggests to raise your arm to say that you’re slowing down and to go to the side of the course.
  • Properly place yourself in a corral that matches your ability.
  • Kari mentions a book called Runners of North America: A Definitive Guide to the Species by Mark Remy that satirically classifies 23 different types runners in a humorous way.
• Margaret talks a bit about body image in her second book.
• The women’s running movement is still so young and new that most runners have not really experimented or understood the full range of running opportunities that are available.
• The movement is fixated on the half marathon, but there are many other distances to choose from.
• One thing that women has largely ignored is the USATF Masters Track and Field movement, which includes shorter distances like the 100- and 200-meter races.
• You can get tremendously fit by doing shorter distances, and that suits many women in terms of training.
• What Margaret learned from the sprinters is that they built muscle really well, and older women struggle to keep muscle mass, so it’s important to do activities that enhance muscle gain.
• Sprinters have a bit of a stronger physique, and they look less “ravaged” as Margaret puts it. The distance runners seemed to be more frail because of less upper-body strength and miles taking their toll.
• In terms of body image, she’s spoken to quite a few women at women’s-only races who started out their running careers at higher weights. When she started with her running club, she was 40 pounds overweight.
• Margaret talks about social contagion, which is when you run with a group of positive people, you will catch that positivity. When you run, take some time to get into a positive mindset before you run.
• For runners who might be insecure about their bodies, she suggests joining a supportive, like-minded group to keep you positive and motivated.
• There is a movement called City Fit Girls that started in Philadelphia that’s just for women runners, and their mantra is, “No woman left behind.”
• Kari recently heard about Alexis who moved from Baltimore to Phoenix, who went on a run sponsored by a running store, and she was left behind on a run in the dark, having just moved to the area.
• It’s key to also find a good running store that takes you seriously and respects you.
• Margaret is hungry to get back into a regular, disciplined training program soon with a few goal races but more diversified (like the Thousand Islands race series).
• Kari and Margaret chat about mindset, nutrition, sleep, exercise, meditation, being with your tribe, and being outside. Kari mentions giving up alcohol and sugar, and she feels better without both. It affects her sleep and the way she feels.
• Going through major life changes like selling a house, moving, moving away from good friends, can all be stressful. She recognizes that getting on a stricter schedule and focusing on the six or seven keys will get her back on track.
• Kari gives a shout out to Canadian listener Malcolm Richmond who got into both Chicago and New York through the lottery system. His wife ran the Chicago Marathon for the first time, and Kari tells a funny story about Malcolm shouting out of a cab window. When Kari and fellow TRLS listener Liz Whitteberry were talking to meet Serena for dinner, who do they bump into, but Malcolm!

Thank you, TRLS listeners! “Running And Art: Turn Your Dreams Into Plans” (Episode 124 with Ann Rea) has received a ton of feedback! Many listeners thought it was a refreshing episode, because it portrayed depression and anxiety in such a raw and real light. We LOVE feedback and show ideas, so e-mail Kari@therunninglifestyle.com, leave a note on the Facebook page, or reach out via Twitter.

It’s almost here! The Delaware Marathon Festival in Wilmington, DE, will be held on Saturday, May 7 (5K and kids race) along with a TRLS dinner meetup (details to come). On Mother’s Day (Sunday, May 8), the marathon, half marathon, and the relay races will take place. Kari will be the relay race finish line announcer. Go to the Contact tab of the TRL site to let Kari know that you’ll be at the meetup!

Gratitude Jar (Woot! Woot!)

This week, go-to, real-food dietitian “Speedy Scientific” Serena Marie, RD, is grateful for science. As a dietitian, she’s invested in science, and now she’s reaping the benefits of science in terms of the different types of training she did while she was injured (HIIT workouts and strength training). Now she’s only running twice a week, but she PRed at the Eileen C. Dugan Memorial 5K. She’s grateful that by listening to science and doing HIIT workouts, she’s been able to keep up her endurance and speed without a ton of running the last three months. She was the first woman to cross the finish line! Congratulations, Serena!

Kari is grateful for Serena! She talked to Serena about something that she was taking to heart too much that wasn’t even her own stressor, and Serena snapped her out of it by explaining things in her scientific, millennial way.

Serena Marie, RD
Serena Marie, RD, explains what happens physically to your body when you’re stressed out.

• Don’t take on other’s issues. It’s important to minimize stressors that aren’t actually your own. When you respond to other people’s stress, you are doing damage to your own body.
• The hormone cortisol spikes in your body, and it sets off the fight or flight reaction in your body, where your body thinks there’s a major stress going on, even if it’s a slight emotional stress.
• When we exercise, it’s a healthy stress to our bodies, but when you’re sitting in the car during rush-hour traffic or recounting a stressful situation to your significant other at the dinner table, your liver starts to put out triglycerides (sugars) and LDL cholesterol, which is preparing your body for that flight reaction. When you’re sitting down, you’re not utilizing these sugars and cholesterol, but if you were running and your body reacted that way, it would be good because your body could use the sugars for fuel.
• Try to be in the present and just breathe. Visualization is powerful, but it’s hard to believe until you see it manifested and actually happen.
• Take a picture of what you visualize, and use the hashtags #TRLS and #visualization on social media. Mindset is everything, and we are our own worst enemies at times.
• Serena also chats about her BAA 5K experience, which she loved, because Boston is alive with the spirit of the marathon that weekend. Being a part of the running community was amazing, she thought the starting line was well organized, and she doesn’t recall tripping over other runners or it being too crowded.

Share with us what you’re visualizing for success! Think about a success happening and what you’ll say or feel like. Have you used visualization before, and how did it work out for you?

The first week of May is National Pet Week, so in next week’s episode, Kari talks about how to run with dogs and which breeds are great to run with. She feels honored to chat with Rachael Ray’s go-to veterinarian, Dr. Ernie Ward. Ward is an Iron Man who talks to Kari about Lyme disease, how to care for a bearded dragon, and much more.

Contact:

Margaret Webb:

Website: www.margaretwebb.com
Book: Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer
Twitter: @MargaretWebb
Margaret's Facebook Page
Website: MargaretWebb.com

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Ashley Reaver, RD, from Inside Tracker, talks about how endurance athletes monitor their biochemical and physical markers and how you can too. Go-to, real-food dietitian Serena Marie, RD, talks about blood sugar and a new product that can help monitor your blood sugar levels. She also discusses pre-prediabetes. Runner of the Week, Marla Lenox, talks about why she started running, and how her running has influenced others. She also provides a race recap of the Big Beach Marathon in Gulf Shores, AL.

Featured Guest: Ashley Reaver, RD

Ashley Reaver, RD, from Inside Tracker, works daily with endurance athletes to better their nutrition. The Inside Tracker “platform tracks and analyzes key biochemical and physiological markers and applies sophisticated algorithms and large scientific databases to determine personalized optimal zones for each marker,” according to the company’s web site.

• Inside Tracker’s work with markers sets it apart from your normal clinician’s tests and results, since your primary physician is simply scanning for disease and to make sure you aren’t dangerously approaching a disease state.
• Most of Inside Tracker’s clients are what Ashley calls “worried well”—which means generally healthy athletes who want to have more information on themselves.
• The levels of biochemical markers that might keep you out of a diseased state aren’t necessarily the same levels of those markers that you would want for optimal performance.
  • Example: Prediabetes starts at around 100 mg/dL, and your primary physician most likely won’t alert you that anything’s wrong until 99 or 100 mg/dL; when in fact you might be at 98 mg/dL and would have the opportunity to turn the situation around.
• Ashley gives clients nutritional and supplement advice on how to optimize their health.
• Kari had a test in February 2015 through Inside Tracker, and compared her results then with her results after running three marathons in six weeks to see if the results differed.
• Kari’s glucose is a little higher than what Inside Tracker’s optimal range is, but this is typical for endurance athletes (but not to the prediabetic level).
• This is because muscles’ primary/preferred source of fuel is glucose, and that’s what many athletes choose to fuel with.
• Ashley suggests that the best time have a sugary fuel (sports drinks or gel, fruit) is right before, during, or after a workout, because your muscles are craving that fuel source.
• After running three marathons, Kari’s glucose was 94 mg/dL.
• Ashley’s glucose used to be around 96 mg/dL, but once she cut down on bananas after her own Inside Tracker test, it’s been in the 70s ever since. Her body doesn’t metabolise bananas well, and that’s something she found out after using Inside Tracker’s knowledge.
• Iron is another vitamin that many endurance athletes are deficient in. The clinical level of deficiency is very low. Inside Tracker also tests a marker called ferritin, which is the storage form of iron. It is the biomarker that you want to have your finger on the most, because it’s the best indicator of iron status overall. Ferritin is something your primary doctor might miss.
• Women under fifty years old lose more iron than men of the same age (and even more so women who are vegetarians or who don’t eat much red meat). They can include more leafy greens, shellfish, fortified cereals, and so on to help improve iron levels.
• Ashley says that ferritin is like filling a swimming pool with a garden hose—it takes a long time for your body to feel comfortable storing iron away. The lower the ferritin marker, the longer you’re going to have to take a supplement in order for your body to start raising your iron level in subsequent tests.
• Kari saw a nice spike in her iron levels, and she thinks it might be because she started using a cast iron skillet.
• Hemoglobin levels can also play a factor in how much energy endurance athletes have. It’s a molecule on the red blood cells that help transport oxygen to our working muscles. You may have a low hemoglobin level if you feel like you can’t push yourself hard or complete the distance that you’d like because of fatigue. Hemoglobin is made from ferritin stores, so if you have a low hemoglobin level and low ferritin levels, that’s caused by a lack of adequate iron.
• Vitamin D is another key player. For almost all athletes across the board, Ashley has found that most people are deficient in Vitamin D. Naturally occurring good sources of Vitamin D include fatty fish (salmon, halibut, trout, sardines) and fortified dairy products. The best way for a very clinically deprived athlete is to take a supplement.
• Ashley likes to see a blood level set above 40 ng/mL for Vitamin D.
• Another important marker that Inside Tracker tests for is cortisol, which is a response to lifestyle stress, pushing too hard, improper fuel, or not enough sleep. Inside Tracker has been the first business that has definitely told someone on paper that they need to take a break and sleep more.
• Cortisol is a catabolic hormone, and it functions to increase blood sugar through gluconeogenesis, to suppress the immune system, and to aid in the metabolism of fat, protein, and carbohydrates. It also decreases bone formation.
• Kari saw a fairly significant decrease in her cortisol from February 2016, which surprised her. There are certain diseases that would cause high cortisol levels, such as thyroid or joint issues. Try to be more mindful of what your thoughts are doing to your body. Meditation and yoga are also good ways to relieve stress.
• Kari mentions Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution's Other Rules for Total Health and Well-Being by John J. Ratey.
• Try to time your Inside Tracker blood test after a really intense training block or a really hard race or before those events.
• To look for muscle damage, the test should look for creatine kinase. For endurance athletes, Ashley doesn’t see quite as high creatine kinase levels, because running can take more of a toll on joints than it can the muscles.
• Kari’s creatine kinase levels were fine before and after her three marathons.
• If you buy one test from Inside Tracker, every year you can update it with a free set of blood from your yearly physical.
• She encourages athletes to get tested at least through one training season.

Runner of the Week: Marla Lenox
January Jabra earbuds winner and Big Beach Marathon runner, Marla Lenox, talks about why she started running and how she fits in running with a husband, daughter, and a full-time job.

• She started running two years before her daughter was born to get in better shape so that she could be healthy during pregnancy. When she started running, she was about twenty pounds overweight, didn’t feel good about herself, and had poor nutrition.
• She started eating more vegetables and meat.
• Running keeps her sane when she’s very stressed.
• She’s currently doing Serena Marie, RD’s Shake Yo’ Sugar Habit challenge. She tries to substitute the sugary foods (cake and cookies) to healthier, whole-food options now.
• She ran until about eight months pregnant until she got uncomfortable. She was able to start running again before the doctor cleared her at five weeks.
• She then trained for a half marathon, and now runs marathons.
• Because of running, she and her mother have gotten closer and now run Disney races together. Her mother has started running with co-workers too.
• Her mom is now much healthier, and she seems more relaxed now that she has started running.
• Marla is married and initially felt guilty for running after she had her daughter, because her husband Josh didn’t quite understand what running meant to Marla at the time.
• She works full-time, so she gets up around 4:30 or 5 a.m. to get home by 6:30 a.m. to get her daughter ready for school. She does speed work on Tuesday nights, and she does her long runs on Sunday mornings.
• Marla’s daughter loves to run. She ran a kid’s race at Disney, and was so proud of herself for getting a medal like her mom. There’s a one-mile run for the older kids and a 200-yard dash, a 400-yard dash, and a “diaper dash” for kids at the ESPN Wide World of Sports.
• Marla ran the Big Beach Marathon in Gulf Shores, AL. The weather was a little warm, the flat course started on the road, went to back-country trails, and then finished on the road coming back to the Hangout where it started and ended. There were not a lot of spectators, and it was a very small race.

Don’t forget! The Delaware Marathon Festival in Wilmington, DE, will be on Saturday, May 7 (5K and kids race) along with a TRLS dinner meetup (details to come). On Mother’s Day (Sunday, May 8), the marathon, half marathon, and the relay races take place. Kari will be the relay race finish line announcer. Go to the Contact tab of the TRL site to let Kari know that you’ll be at the meetup!

Serena Marie, RD
Kari asks Serena Marie, RD, to explain DexCom, which helps diabetics monitor their blood sugar levels. It could also be used for dieters who are trying to monitor their blood sugar levels.

• Side note: Side Stitch by Ginny has made special TRLS headbands! Serena loves hers so much that she wears it constantly. They’re easily washable and look awesome.
• DexCom is a blood sugar glucose monitor.
• If you have Type II diabetes or are born with Type I diabetes, then you have to monitor your blood sugar and may need to adjust how much insulin you take.
• It’s hard when you’re dieting to increase nutrient density and decrease caloric density, and it will take time to see fat loss. Rather than having to wait weeks to see the effects of your dietary changes, if you could have that immediate feedback of seeing what a meal does to your post-meal blood sugar.
• In Serena’s Shake Yo’ Sugar Habit challenge, she promotes asking yourself what prompted you to eat sugar and what were you feeling.
• So many people “double carb load” unnecessarily where they may have French fries with a hamburger and bun, or they may have chips with a sandwich. Some may be walking around with pre-prediabetes and not even know it. Think about Serena’s quote: “You don’t need to carb load for your desk job.”
• As a dietitian, Serena prides herself on the fact that nutrition is an ever-evolving field of study. The US dietary guidelines are based on science from the 1950s or science that wasn’t really based on science.
• If you’ve listened to the podcast from the beginning or read Serena’s blog from the start, you’ll see that her thinking has evolved and grown. For example, she’s not as pro-ketogenic diet as she once was and does think that simple, healthy carbs can be good for some people, especially female runners.

Gratitude Jar (Woot! Woot!)

This week, Serena is grateful that Brooklyn is located on a body of water, because she is in love with living there. It’s a place for foodies, there are tons of places to go running, and it is near the Hudson River.

Kari is grateful because she went to Tucson, AZ, and Cancun during Spring Break and didn’t get sick like the last time she and her family went to Cancun. She loves going body surfing with her family, and she’s especially excited that she found $25 body surf boards at Costco to use this summer.

Remember, some of the most successful people write in gratitude journals. In the morning, Kari draws a circle sun with lines/rays coming out, and she writes what she’s grateful for on the lines. Her family also has a Gratitude Jar that they use each evening. After they write what they’re grateful for, Kari picks out three different gratitude notes and reflects on them with her family.

We want to hear what you’re grateful for. Use the hashtag #TRLSgrateful to tell us today!

Next week, Kari brings back Margaret Webb, the author of Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer, who appears on Episode 48. They chat about race protocol, runner etiquette, and body image.

Don’t forget to join the TRLS e-mail list by going to therunninglifestyle.com/join today for special announcements!

Contact:

Ashley Reaver:

Website: InsideTracker.com
Facebook: Inside Tracker from Segterra
Twitter: @InsideTracker
Twitter: @ashleyreaver
Instagram: @insidetracker

Marla Lenox:

Twitter: @RunSweetPotato
Facebook: /marlalenox

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Artist Ann Rea, talks about her experiences with anxiety/depression and how running and art are therapeutic. Go-to, real-food dietitian, Serena Marie, RD, and Kari discuss the scale—how to interpret the scale’s reading, why to take body measurements to track your progress, and how to view and approach the scale healthfully. Kari also shares some of her experiences with being a former Weight Watchers facilitator and how to deal with the scale. Finally, Kari shares some information about San Francisco trail running.

Featured Guest and Runner of the Week: Ann Rea

Ann Rea first caught Kari’s attention when she was featured in an interview by Alex Blumberg (from This American Life and Planet Money) during a podcast class.

• Ann shares how, why, and why she started running.
• She suffered from severe anxiety, depression, and insomnia for ten or fifteen years. She took the traditional route of seeing a therapist, anti-anxiety medication, anti-depressants, sleeping pills, and every time she would go to her appointments, she was told about new medications.
• She found she had no passion or interest in her occupations at the time (cubicle Hell).
• Her psychiatrist said that based on her medical history, she would probably always suffer.
• She asked for a protocol to wean herself off of her medications, but her doctor didn’t agree. She tried to wean herself off, but that didn’t go well (think Emergency Room).
• At the time in Sacramento, CA, no one suggested exercise to help with her anxiety and depression, but she started walking anyway, hoping that would help.
• One day as she was walking, she sprang into a run and started running.
• When she moved to San Francisco to be a full-time artist and to build her business, she knew that she’d have to manage her stress if she was going to achieve her goals.
• Ann started running even more consistently.
• If she had had a psychiatrist, such as Dr. John Ratey, things might have turned out differently.
• Ann talks about neurofeedback, and she’s become familiar with Dr. George Pratt, who is a noted performance psychologist whose latest book is Code to Joy: The Four-Step Solution to Unlocking Your Natural State of Happiness.
• Kari says that medicine can be magical, but she also likes integrative medicine.
• Ann runs every Sunday morning with her friend Felix, who is a renowned psychic medium in San Francisco.
• Ann worked with disaster relief, and she had to find a way to balance the reality of having to react quickly and finish up cases per day. Listen to her “The Artist’s American Life” interview with NPR’s Alex Blumberg.
• She had the opportunity to see an amazing cross section of the United States and a real perspective of what disaster is. The good news is that everybody can recover. Physical things don’t matter as much as your health.
• To get herself out the door and start walking at first, she made small promises to herself. For example, when she was working full-time and selling her art on the side, she was often tired, so she’d get herself up on Saturday morning, get ready for a run, and get out the door. If she didn’t feel up to a run, she’d turn back around.
• Jim Rohn said, “We are the average of the five people we spend the most time with,” so Ann was very clear in “firing” certain friends and be her own best friend. The act of being your own best friend means that you don’t tolerate certain behaviors, and you look for people who build you up, and you do the same for them.
• She improved her diet as well, and running became her meditation.
• Ann talks about running in the middle of the day. It helps her shift from the left brain to the right brain.
• She chats about the Making Art Making Money semester.She’s also launching a new website called com and has ArtistsWhoThrive.com.
• Move things from the “dream” category to the “plan” category.
• She took some a course on how to write a business plan at a small business development center to start her own art business. She was always very interested in marketing.
• She talks about running in Golden Gate Park, along Land’s End, and the Presidio of San Francisco.
• Her goal is to enjoy her runs, break a sweat, and clear the cobwebs in her head.
• She paints contemporary landscapes and works in oil and charcoal. Her subject is color and light, and she was mentored by Wayne Thiebaud.
• You don’t need to be an artist to be inspired.
• Ann shares a story about several years ago when she was working as a project management consultant. Two of her co-workers had Stage 4 cancer, and she gained a new perspective on life.
• Fear is just an illusion that is not going away, so stare it down and run through it.
• She mentions a book called Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields.

Please find a doctor that you feel comfortable with and who is integrative if you’re having any mental challenges. Every body is different, and we evolve. So at the end of the day, you’re responsible for your happiness.

Don’t forget to join the TRLS e-mail list by going to therunninglifestyle.com/join today for special announcements!

Serena Marie, RD
Serena gets feisty about the scale this week and explains the science behind water weight associated with runners.

• When Kari was a Weight Watcher facilitator for seven years (2006–2012), she was trained to say, “If you’re trying to lose weight, you should not get on the scale every day. If you’re trying to maintain weight, then getting on the scale every day is OK.”
• Serena’s take is that the National Weight Control Registry recommends to weigh frequently. This is good especially for someone who is tracking his or her weight to look at trends.
• This is a really important topic, because it drives Serena crazy as a dietitian, and it drives many of her clients crazy as well.
• She talks about why water weight is a real thing and explains the science behind it.
• There’s an app called Happy Scale where you can track your weight daily, and it gives you an average so you can see the trends.
• Specifically for runners, they may be especially susceptible to the scale changing. When you run, it’s an inflammatory process. We’re creating oxidative stress in the body.
• The threshold of when that stress becomes overwhelming to the system will vary per person. We can train our bodies to adapt to high mileages, but there is going to be an immediate, acute, short-term effect of inflammation and stress to the body.
• When you run a marathon, you might find that you gain weight. A capillary leak happens, where you’ve caused stress to the body, and it makes your blood vessels leaky. When that happens, a protein responsible for keeping water in the right place leaks outside of the cells, which can cause water retention.
• During Serena’s first marathon (as a senior in college), she gained weight.
• It’s important to figure out what the right distance is for you and what makes your body feel good. Being injured, Kari now has a different perspective on how much she really wants to run and how much her body can take down the road.
• Serena is very interested in whether or not high-mileage running causes damage to the body.
• How do you measure and hold yourself accountable? Weight frequently, write down trends, take before/after pictures in the same lighting and clothing, and use a measuring tape to record progress—not by the number on the scale.
• Any negativity in the struggle to lose weight will knock you down.

Gratitude Jar (Woot! Woot!)

Serena is grateful for receiving e-mails from her clients when they tell her victories that they have had. One of her current male clients has a lot of weight to lose, and he’s doing well with little changes in his life.

Kari is grateful for a quote that has been her mantra for 2016:

“Promise yourself
To be so strong that nothing
can disturb your peace of mind.
To talk health, happiness, and prosperity
to every person you meet.

To make all your friends feel
that there is something in them
To look at the sunny side of everything
and make your optimism come true.

To think only the best, to work only for the best,
and to expect only the best.
To be just as enthusiastic about the success of others
as you are about your own.

To forget the mistakes of the past
and press on to the greater achievements of the future.
To wear a cheerful countenance at all times
and give every living creature you meet a smile.

To give so much time to the improvement of yourself
that you have no time to criticize others.
To be too large for worry, too noble for anger, too strong for fear,
and too happy to permit the presence of trouble.

To think well of yourself and to proclaim this fact to the world,
not in loud words but great deeds.
To live in faith that the whole world is on your side
so long as you are true to the best that is in you.”

—Cristian D. Larson, an American New Thought leader

Kari also likes the following:

“Eyes on your own plate.” ~ Serena Marie, RD

“You don’t need to carb load for your desk job.” ~ Serena Marie, RD

“When you point the finger at someone else, you have four fingers pointing back at you.”

During the Gratitude Jar segment next week, Kari will read a listener’s e-mail.

Shout out and thank you to Bethany and Alexis for meeting Kari in Phoenix, AZ!

Next week, Kari talks with Ashley Reaver, RD, a registered dietitian, who specifically works with endurance athletes at Inside Tracker. Serena Marie, RD, chats about blood sugar and a product that might be able to help diabetics.

The Delaware Marathon Festival in Wilmington, DE, will be on Saturday, May 7 (5K and kids race) along with a TRLS dinner meetup (details to come). Reach out to Kari to let her know if you can meet up! On Sunday, May 8, the marathon, half marathon, and the relay races take place. Kari will be the relay race finish line announcer.

Contact:

Ann Rea:

Website: AnnRea.com
Twitter: @annrea
Facebook: /annreainc

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Dr. John Ratey, expert on the correlation between brain activity and how it’s important for us to move our bodies, discusses seven ways to take control of your life, along with the link between depression and sugar, being responsible for our own well-being, and the benefits of exercise. Serena Marie, RD, talks about foods that are great for brain health.

Featured Guest: Dr. John Ratey

Harvard psychiatrist and foremost authority when it comes to the brain and exercise, Dr. John Ratey, discusses the correlation between sugar and depression/other diseases, being proponents for our own well-being, and the benefits of exercise. He has been on TRLS in such episodes as “John Ratey” (Episode 53), “Dr. John Ratey” (Episode 59), “Optimize Your Brain With Dr. John Ratey, Part 1” (Episode 74), and “Optimize Your Brain With Dr. John Ratey, Part 2” (Episode 75).

• Companies work with people to find better ways to accommodate health in their lives, like startups working with the elderly to get them moving and to get them out into the community more.
• We’re near a tipping point; people recognize that we have to be more responsible for ourselves and our own health. We’re empowered by Google medicine and also knowing how to be healthier and how to increase our well-being.
• The biggest thing that Kari read recently is that our genes account for 5% of what can happen to us (from Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Rudolph E. Tanzi, PhD).
• Our genetic inheritance can guide us to that wisdom that’s impacted in our genes—to be in the moment, to eat right, to get the proper amount of sleep, to connect with others, and so on.
• He’s excited about two different Silicon Valley firms that he’s working with who recognize that small tribes are the way to promote a better sense of well-being.
• He’ll be talking with an artificial intelligence group and another group that has proven that successful entrepreneurs have a passion for taking steps in helping the elderly try to improve their lives and getting them connected with others through exercise and the community.
• If you have been following him on Facebook, you’ll know that he’s recently been interviewed by Larry King, and to his surprise a group in CA put together a song called “Ratey-O-Active” on YouTube (like “Radioactive”).
• The “Super Seven” Commandments include eating right, being outside, being with your tribe, meditation, getting enough sleep, exercise, and mindset.
• Question: Can you get the same tribe feeling from a Facebook group that you can from meeting in person? Answer: It can be a starting point, but it’s never going to be the same. But there are a lot of different mechanisms being developed and that are already in existence (like Meetup).
• He talks about the November Project and walking or running up and down the stairs at Harvard Stadium.
• The “dopamine squirt”—the surprise or novelty of an e-mail
• Using our past history and our biometrics (blood pressure, pulse) as well as what we’ve felt and what we like in the past is called affective computing so that we can be guided to prompt ourselves to move—it increases your state of well-being.
• You do not need sugar if you are burning fat. Dick Manning is a trail runner in Montana who has eliminated sugar for years from his diet. He’s lost weight and gotten out of depression. He is using fat as his fuel (via a ketogenic diet). High concentrations of sugar lead to inflammation and putting on weight/fat.
• Ratey cautions jumping on the probiotics bandwagon (meaning purchasing probiotics in pill form rather than eating foods with probiotics) because we know very little about it. We’re on the cusp of learning. Serena Marie, RD, talked about probiotics on “The Hottest “Living A Running Lifestyle” Trends With Kalyn Rozanski” (Episode 118).
• The first prescription for someone who has gastrointestinal problems is to eliminate sugar from his or her diet.
• For an injured runner, try to avoid depression by doing things like upper-body aerobics (Conductorcise), boxing, kettlebells, use the elliptical, or some alternative to staying active. Exhaust yourself other ways; when you do that you are raising your heart rate.
• Kari has been getting in the pool to do aqua running while dealing with her back injury.
• He mentions a New York Times article called “Learning a New Sport May Be Good for the Brain” written by Gretchen Reynolds. It helps grow your brain.
• He now starts off his lectures talking about neuroplasticity. That means putting ourselves in a state where the brain cells are the most liable to grow and change.
• The more depressed/stressed you get, the less plastic your brain gets—the less it’s able to grow and respond to the environment.
• When it comes to sleep, during the stage of early sleep at night is when you’re more liable to get into restorative sleep where your brain and your body get the best kind of sleep. It’s the early morning where we get into REM sleep. In the late morning is when we dream the most, and that’s very important.
• In Go Wild, Ratey talks about Dr. Beverly Tatumn of Spelman College (President from 2002–2015). She shut off her e-mail at 9 p.m. to prepare herself to go to sleep by 10:30 or 11 a.m. so that she could get eight hours of sleep. She helped Spelman College put an emphasis on students’ health and fitness.
• When you go to some gyms/health clubs in northern California for an entire year, you actually get your money back/can go for free!
• Ratey’s latest book is in process! He and Dr. Hallowell are doing an update to Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood Through Adulthood. Dr. Ratey is also doing an update to Spark: The Revolutionary New Science of Exercise and the Brain.
• Exercise and Parkinson's—people are raising money for boot camps for recently diagnosed patients that will help to prevent the onslaught of the condition. Norman Doidge recently wrote a book called The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity Itself, and he talks about “walking off” Parkinson’s disease.
• When we exercise, we change the chemistry of our brains and our bodies.

Serena Marie, RD
Go-to, real-food dietitian, Serena Marie, RD, talks about fat and sugar as related to brain health.

• Serena talks about omega-3 fatty acids--which are anti-inflammatory, polyunsaturated fatty acids that are most bountiful in fatty fish (salmon, sardines, anchovies, tuna), in seaweed, and in nuts and seeds (macadamia and walnuts). Grass-fed meat is another good source of omega-3s. The version of omega-3 fatty acids that you receive from meat is very bioavailable. When we’re getting it from nuts, seeds (chia or hemp seeds), the conversion is very low, so it’s harder to get the appropriate amount from a diet void of fish. Aim for 1,000 milligrams a day or so.
• Over half of the brain’s weight is made of fat. To keep our brains healthy, we need to be eating the thing that they’re comprised of.
• Our brain is made of DHA. Studies show that having DHA intake during your lifetime is going to help with cognition. It’s shown and correlated with having better memory and executive function. Studies recommend one to four servings per week.
• Some research says that DHA helps with depression as well.
• Insulin is the hormone that your body needs to run through the bloodstream to holla, “Let me in!” to your cells. Studies have shown that those people who are insulin resistant have been associated with a higher risk of Alzheimer's disease. The proposed pathways are complicated, and there isn’t one that’s well studied or understood. Because insulin is unable to do its job and sugar is hanging out in the blood stream, there’s increased oxidation of stress and contributes to deleterious effects in memory.
• Studies have shown that less than 20 grams of carbohydrates a day is a great way to combat memory problems and dementia.

Gratitude Jar (Woot! Woot!)

Kari is grateful that integrated health professionals exist, that the science exists and is being talked about, and that people are trying to live healthier lives. Serena is grateful that Siggi’s yogurt started making 4% milk fat yogurt. She’s obsessed with the strawberry rhubarb flavor (but they also have plain). It has 9 grams of sugar. People with a lactose intolerance can sometimes handle yogurt and hard cheeses.

Next week, Kari talks with artist Ann Rea who runs as a form of relaxation and to help her be an even more beautiful artist.

And don’t forget that on Sunday, April 17, Kari and Dr. Marjorie Dejoie will be at Philadelphia Runner in Center City at 9 a.m. leading a vision board workshop. You’ll leave the event with your very own vision board!

Contact:

John Ratey:

Website: JohnRatey.com
Facebook: The Ratey Institute
Twitter: @jratey

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Listen to a recorded Periscope broadcast with Kari and Jeff Paladina, who also comes on the show to share his running journey and why he created the running meet up in Mechanicsburg (a suburb of Harrisburg, PA) with the River Runners group. Several runners from the Fleet Feet store in Mechanicsburg are also featured, and they talk about the gift of running and some of their most memorable races and running advice. Dr. Marjorie Dejoie, MD, returns to the podcast to discuss how this winter has affected her running and her sickle cell disease. Serena Marie, RD, talks about when to time your carbs and protein based on your fat-burning or speed goals.

Featured Guests and Runners of the Week: River Runners

Kari meets up with Jeff Paladina at a local Wegmans in Mechanicsburg, PA, to share some inspiring River Runners runners’ stories.

• Mike: He has lost quite a bit of weight through Weight Watchers and running. His quality of life has greatly improved. “Everything’s possible that wasn’t possible before,” he says. He used to have a bowl of pretzels before dinner after work, but now he is much more active (swimming, biking, triathlons), and his self confidence has soared. He never wants to forget what it was like to be heavy, so he never wants to go back to that again. His first marathon was 10/10/10 at the Steamtown Marathon.
• Holly: Her favorite race distance is the marathon, because running 5Ks are hardcore; she did a 50-miler in December, and liked running slower and being able to chat with other runners. She has had to keep her weight in check and to properly hydrate in order to be able to run longer distances. For anyone thinking about running, she recommends working on your mental strength. She admits, “I never toe a starting line now without thinking I’ll get a PR [personal record].”
• Katie: Her husband started running because of her running. He ran cross country in high school, and this time around is a total new experience. She was always after him to work out with her, but through running, they’ve been able to spend more time together and have met some great people. It gives them something to do together after work and to feel more excited about the area that they live in. Katie was never a runner, but last year they signed up for a 5K and haven’t stopped since.
• Kathy: Her favorite/most memorable race is a half marathon in China, which was her second half marathon! She had to bring her own water to the race. Her first marathon was the Harrisburg Marathon, which was great, because there were so many people associated with the River Runners along the course. She ended up qualifying for the Boston Marathon at that marathon.
• Jeff: His top tip is for being aware of lyme ticks is making sure to use socks and long sleeves or a repellent (like oregano oil) to protect yourself and remembering to check yourself once you get home for ticks. Jeff and Kari walked together during the Harrisburg meet up, and they talked a lot about Lyme disease.
• Michelle: She co-founded the Facebook group once they found a need on their long runs for company and safety. For example, they do the Pennsylvania Farm Show Milkshake Run and then head over for milkshakes. Having an extended running family really keeps you motivated.
• Shelly: She has been running for eight years, and the strangest thing she’s seen while out running is a man aiming at her and her dogs with a gun. One of her best memories is the Entenmann's Town of Islip Great South Bay Run half marathon in Long Island, NY, where her goal was to finish in under three hours despite the brutal wind, and she did it! She won a Side Stitch by Ginny headband at the TRLS meet up.
• Brad: His new favorite marathon is the Sketchers Performance Los Angeles Marathon, but he has run the Walt Disney World Dopey Challenge since 2009 every year, the Bank of America Chicago Marathon, the TCS New York City Marathon, and so on. The crowds were so generous, and the amount of food was amazing. He was in awe of the Students Run L.A. His advice would be to have fun and enjoy the Disney races—just run for the experience! He has completed twenty-five marathons!
• Marni: She just ran the Marine Corps Marathon, and she thought it was tough. She got injured during her training, but she did her best under her circumstances. The Blue Mile is so inspiring. She highly recommends this race as a destination race. She used to run every now and stuck to the treadmill too much and didn’t know anything about proper training. Finally, she did Couch to 5K with her husband, and her training felt much easier. The program is only nine or ten weeks, so she suggests sticking with it for that long to give it a chance. She questions, “What have you lost if you don’t like it?”
• Michelle: She runs with several groups, and she’s been doing the Fleet Feet Boston training program. She used to train at the Fleet Feet Columbus, OH group before she came to PA. She thrives on running schedules and being told what to do. This will be her third Boston Marathon. She encourages any runner to watch the Boston Marathon.

Jeff Paladina

Jeff decided to have a group run with Kari because the running community is incredible in Harrisburg, and he wanted an excuse to throw a party!

• Originally, Jeff took a picture of a Pittsburgh Starbucks mug and asked Kari to come run in Pittsburgh. Kari messaged back and forth with Jeff on Facebook, because she knew she would be in Jeff’s neck of the woods for the Big Kahuna’s swim meet.
• He got involved with his running community because he had children in travel sports, which took up a lot of his time. It made training very difficult. One of his friends started a purely Facebook-driven group called the River Runners, and he can post on the group his pace and distance to meet up with fellow runners.
• Eventually, he started running with more and more people, and they became a second family to him.
• They support each other in their victories or throughout injuries, and it’s an amazing fraternity.
• At first, the running was primary for him and the social aspect was secondary, but now they’re at least equal.
• He’s excited when the group gets new runners, because he loves connecting with them and learning about them.
• Every single person shows up on race day with a story, and we’re all there together for a common purpose.
• Not while on the run, some of his favorite moments, including one friend was unemployed for awhile, and the group raised $1,700 for him and threw him a surprise party.
• He PRed by thirteen seconds at the Via Marathon (in Allentown, PA), and he didn’t realize his running friends would be there. They brought megaphones and spread out along the course. His friend Marni jumped in the race around Mile 20, which was amazing.
• Some of his favorite PA races include the Pittsburgh Marathon, the Richard S. Caliguiri City of Pittsburgh Great Race, and the Capital 10-Miler, the Harrisburg half marathon, and the Harrisburg Marathon (the last two are like “runner holidays”).
• He shares how listening to Vinnie Tortorich talk about no sugar and no grains has helped his running. He had heard Vinnie on the Marathon Training Academy podcast and cut out all artificial sweeteners and dropped about fifteen pounds. In 2014, he had run the Pittsburgh Marathon in about 4:45, and he ran the Sugarloaf Marathon in 4:10 last year.
• He started with diet changes, and now he trains harder because he’s excited about his performance.
• He’s part of the Fleet Feet training program for speed work and long runs.
• For someone who’s looking for words of encouragement, don’t worry about your pace or that you’re not “fast enough.” Running groups have people at all different paces. Joining a group will change your health and your life forever.

Just-in-Time Jabra
Last chance this month! Jabra, a TRLS sponsor, is giving away a pair of Pulse or Coach earbuds in March! Sprint over to Jabra.com/TRL and sign up for the TRLS e­mail list at therunninglifestyle.com/join to enter to win. This month’s winner will also get a thirty-­­minute Skype chat with Kari. She loves the Pulse model because of the five different ear bud sizes/fits, the in-ear heart rate monitoring, and the ability to sync the earbuds to other running apps or use the Jabra app. 

Marjorie Dejoie, MD

Marjorie Dejoie, MD, joins Kari to update listeners on her running and how her sickle cell disease affects her running journey. She was featured on “Using Exercise, Nutrition, and Mindfulness to Attack Sickle-Cell Disease” (Episode 102).

• Marjorie is training for a 5K run with a fifty-member group on April 8 and for the Blue Cross Broad Street Run on May 1.
• This winter has been quite challenging on Marjorie’s health, especially because of the fluctuating weather temperatures. Spikes in temperature, precipitation, and humidity are also triggers.
• The quality of the air changes drastically with up-and-down temperatures.
• She’s done a lot of indoor runs when she’s had to taper, and she tries to always keep moving. What you put into your body (an anti-inflammatory meal plan) and what your mindset is (positive) will strengthen your immune system.
• She surrounds herself with people like Kari who won’t let her stop or slow down.
• Marjorie is taking a class right now with Deepak Chopra and Dr. Wild Divine on biogenetics. Even though we’re genetically coded, it doesn’t be we are fated to be that way. To attend this type of Deepak Chopra online course, go here.
  • Use the power of continual positive thinking.
  • You’re not going to just change someone’s mind right away, but what you can do is engage them in a different conversation (how you speak and the examples that you use).
• Reminder: The April Book Club book is 168 Hours: You Have More Time Than You Think by Laura Vanderkam.
• Announcement: On Sunday, April 17, Kari and Marjorie will be at Philadelphia Runner for an all-women’s event at 9 a.m. EST in the Center City location to focus on how to construct a vision board (specifically the components that you should be aware of when constructing a vision board). Attendees will make their own vision boards.
• org is Marjorie’s web site, which stands for Marjorie’s initials and the following:
  • Make A Difference FITness
  • Measured Ability During Functional Integral Training
  • Medicine Actively Delivered For Individualized Treatment

Serena Marie, RD
Serena Marie, RD, chats with Kari about a frequent request Periscope question (@SerenaMarieRD) about fueling for your fat/weight-loss goals versus athletic performance goals.

• Have your eye on one prize—either fat loss or performance.
• If you are increasing metabolism and insulin sensitivity to burn fat through sprints, hill repeats, and so on, do your workouts on a lower-carb day.
• Concentrate on depleting glycogen stores that way you’re utilizing the stored sugar in your muscles, and once your body uses the glycogen, it will pull energy from fat stores next.
• Post-workout, your muscles are asking for sugar, but you didn’t replenish it with sugar if you’re looking to decrease fat, so your body will use body fat to fuel your recovery.
• Someone who is performance oriented and wants to recover ASAP might want to have a small carb snack before a workout. After a workout, consume 20–30 grams of lean protein and pair it with at least 25 grams of carbs. They key is to pair the two together.
• Food journaling could come in handy to figure out how many carbs you need post-workout to feel your best.
• Level 2 of the Shake Yo’ Sugar Habit challenge focuses on people who want to train hard and receive a personalized macronutrient distribution breakdown. Serena can tell you how many grams of carbs to consume per day and at what time of the day.

Gratitude Jar (Woot! Woot!)

This week, Serena is grateful for her running club (the South Brooklyn Running Club). She’s happy that she took the plunge and finally went! Kari is grateful that the Fleet Feet store in Mechanicsburg, PA, gave her the opportunity to come chat about the 11 Strategies to Live the Running Lifestyle. She’s also grateful for all of her fellow runners.

Tweet Kari (@KariGormley) to share what you’re grateful for, join the TRLS mailing list and hit Reply, or e-mail Kari@TheRunningLifestyle.com.

Next week, Dr. John Ratey talks about sugar and depression. Serena Marie, RD, talks about the nutrition aspect from what Dr. Ratey shares.

Contact:

Dr. Marjorie Dejoie:

Website: MadFit.org

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Featured guest and Runner of the Week, Kim Stemple, gives listeners an update on her health and her organization We Finish Together since her last appearance on TRLS in November and since her story went viral through Runner’s World and social media. Go-to, real-food dietitian Serena Marie, RD, talks about the importance of being mindful and having conversations during mealtimes. Kari and Serena also get deep and discuss gratitude.

Featured Guest and Runner of the Week: Kim Stemple

Kim Stemple, previously featured on “Special Mindful Monday w/Kim Stemple, Founder Of We Finish Together” (Episode 103) gives Kari and listeners an update on her health issues, including a painful nerve condition called sodium channelopathy, a rare mitochondrial disease, benign bone tumors, and lymphoma.

• Kim is at the National Institute of Health (NIH) in Maryland currently, and her doctors are baffled as to how she’s frankly still alive.
• Kari and Kim recap the Cupid’s Undie Run in Washington, DC in February and what a wonderful race it is that goes to charity (Children’s Tumor Foundation).
• She shares what she’s learned being in palliative care, which is a multidisciplinary approach to specialised medical care for people with serious illnesses. It focuses on providing patients with relief from the symptoms, pain, physical stress, and mental stress of a serious illness—whatever the diagnosis.
• This month, she’s hoping to do the Shamrock Marathon's Townebank 8K and the Anthem half marathon in Virginia Beach, VA, then she hopes to do a North Face Endurance Challenge 50K trail race in April.
• Her palliative care doctor approves of Kim having goals and anything to keep her going, and the 50K will be a family event.
• Kari mentions “What Happy People Do” (Episode 24) based off of Bronnie Ware’s book—some of the top things that people share with her.
• Kari asked Kim if she felt comfortable sharing, and Kim thinks it’s necessary to talk about what happy people do in the face of challenges.
• Every moment is a gift, and we tend to look at the negative side, and Kim looks at the positive side now since she’s been in palliative care. Everyone’s journey isn’t the same, and we need to talk about other things than being sick and to talk about what makes us happy.
• Kim tries to look at the present and takes things one day at a time. Things are so much worse if you dread them versus just hoping for the best. Take the happiness as it comes, and don’t dread what’s to come. Don’t sweat Mile 26 of the marathon at Mile 1. Run each mile that you’re in.
• She also talks about wishing she had gotten together with friends more despite the messy house or no makeup. The you is what’s inside, not how clean your house is or what’s on your face. Just like a runner is a runner no matter how fast you can.
• Kim’s big thing now is to smile at every runner that she sees and to say hi. It calms people down and changes the race experience.
• Don’t let a [test] result (of any kind) measure you. You are not your finishing time in a marathon or how much money you have in a bank account.
• What you say to someone else defines you as a person.
• With We Finish Together, the medal is a way to get the ribbon to someone, but it’s the words on the ribbon that mean the most.
  • Right now the organization is doing a children’s literacy outreach program.
  • They send medals to hospitals, such as to a girl named Ruby. According to the We Finish Together Facebook page, “She received her own medal for strength and courage while battling soft tissue cancer. Since then, Ruby's been paying it forward and handing out medals to her friends at the Children's Hospital of Atlanta.” They use the medals as art therapy!
  • We Finish Together also sends medals to an organization called Back on My Feet, which “uses running and community to motivate and support individuals every step of the way from homelessness to independence” according to their site.
  • To start your own We Finish Together fleet, go to the site here.
  • The second life of the medal is so inspiring!
• Be afraid not to try. Don’t be afraid to fail.
• Start within your own community to see what you can do and how to be a positive force.
• No one’s day is promised, so find a way to find some happiness in every day. Use your energy wisely, and be the change of positive.

Marchin’ (or Runnin’) with Jabra

TRLS show sponsor, Denmark-based Jabra, is giving away a pair of Pulse or Coach earbuds this month, so run over to Jabra.com/TRL and sign up for the TRLS e­mail list at therunninglifestyle.com/join to enter to win (in addition to receiveing the amazing 11 Strategies to Live the Running Lifestyle)! This month’s winner will also be the lucky recipient of a thirty-­­minute Skype chat with Kari. She loves the Pulse model because of its unparalleled sound quality, it’s customizable ear bud options, and available in-ear heart rate monitoring feature.

Serena Marie, RD

Serena Marie, RD, talks about studies which strongly suggest that children who eat meals with their families have lower BMIs. Maximize the quality time that you have with your family but also better your children’s health. Studies focused on three actions:

• #1: Create the habit if it doesn’t exist already of finding time to eat with your family and children. Put meals on the schedule if need be.
  • Kari’s husband and son make sure to have breakfast together.
  • They have dinner together at least three times a week.
• #2: It’s also important to spend around 20 minutes at the table during meals.
• #3: Have positive conversation at the dinner table. Keep the conversation light in general.
• Kari loves the idea of discussing with her family what was one positive during everyone’s day but also what was something each person has failed at (which might sound counterintuitive). Sometimes we’re so afraid of failure, that we don’t try things.
• Kari mentions Dr. Carol Dweck of Stanford University who talks about having a fixed or a growth mindset. One of the worst things we can say to a child is that he or she is smart. The most important thing that kids can do is to try.
• She also mentions Brene’ Brown’s books Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead and Rising Strong.
• Kari has inspired Serena to try new things and not to shy away from new challenges.
• Kari talks about her three vision boards, one of which from November 2013 says the following:
  • Possible
  • Spread a little sunshine
  • Courage
• Serena tells the story of she and Tim Van Hooser (the “master connector”) in the grocery store.
• Kari chats about the gratitude jar concept in her house. They write things that they are grateful for on brightly colored sticky notes and place them in the jar.
• Kari asks what Serena is grateful for, and she says she’s happy for a lifting victory during a squat (her heaviest weight to date) recently, and she’s enjoying lifting and doing HIIT workouts.
• Kari is grateful that she’s able to get in for her MRIs of her back, brain, and spine quickly.
• Kari gives a shout to Christine Schwindt who got into the TCS New York City Marathon and Phyllis Strand, who is signing up for Action for Healthy Kids for Chicago. Kari also gives a shout out to Todd Miller, who was named most improved runner by the Loudoun Road Runners

April Book of the Month

Kari announces April’s book of the month, which will be 168 Hours: You Have More Time Than You Think by Laura Vanderkam. The premise of the book is that we have more time than we think during the week, and we need to get our priorities straight—like being able to have chance encounters and talking to people. If you follow your heart, things happen!

Next week, Kari chats with some of the Harrisburg, PA runners for her recent Fleet Feet Sports meet up and how the gift of running has changed their lives. And don’t forget to leave a review of TRLS on iTunes please! Here’s how:

1. Open the iTunes Store or App Store app.
2. If you're not signed in, sign in with your Apple ID.
3. Find the TRLS podcast to review, then tap
4. Under iTunes Customer Reviews or App Store Customer Reviews, tap Write a Review.
5. If prompted, enter your password.
6. Select a star rating, enter a title, write your review, then tap Send.

Contact:

Kim Stemple:

Website: WeFinishTogether.com
Facebook: /kimberlystemple
Twitter: @StempleKim

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Kari and friends sit down for the February Book Club book report on Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin. Serena Marie, RD, talks about how the four tendencies in Rubin’s book help drive the food choices that we make. Also, Serena Marie and Kari do a Side Stitch by Ginny headband product review.

Jabra Jiven’

Jabra, a TRLS show sponsor, is giving away a pair of Pulse earbuds in March, so sprint over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. This month’s winner will also receive an amazing thirty-­minute exclusive Skype call with Kari. She loves the Pulse model because the sound quality is amazing, there are five different ear settings/fits, and she can do heart rate training as well.

Featured Guests: The Book Club Gang

Kari, go-to, real-food dietitian Serena Marie, RD, #1 TRLS fan Tracy Slayton (featured on “Seven Disney Race Reviews with a Father–Daughter Duo,” which was Episode 119), and Foti Panagakos (featured on “Chicago Marathon Recap w/Jeff Galloway & Team TRLS,” which was Episode 98 and who represents one of the TRLS Chicago team members who ran and raised funds and awareness for Action for Healthy Kids) all join forces to discuss the February Book Club pick.

• There are four different tendencies of people, and one of each is represented in today’s episode. Take the quiz here.
• Understand yourself and how you’re wired, and in return you can understand others more and you may be more understanding of others.
• #1: The Upholder (Foti)—someone who doesn’t need outside accountability, he or she makes goals, sticks to them, and achieves them
  • Foti read Gretchen’s first book (The Happiness Project) and this particular title, and he knew almost right away what he was based on the criteria and the characteristics.
  • He’s very self-directed, and he likes to have goals in mind (deadlines, required obligations to finish).
  • He doesn’t finish early often, and he enjoys in some respects being under a little pressure (which he’s been trying to work on).
  • He believes in rules (they’re there for a reason) and likes to follow them; for example, he dislikes when someone turns in a car and doesn’t use the turn signal. If we can’t obey simple rules, then why do we have them?
• #2: The Questioner (Kari)—someone who asks “Who are you to tell me this?”
  • This type of person doesn’t like to stand in line and can have tendencies toward one of two ways—to an Upholder or to a Rebel personality.
  • Kari was surprised when she took the quiz that she became a Questioner.
  • A Questioner can question authority, research, data, and so on, and many people don’t like to be questioned.
  • The downside is analysis paralysis. The way to overcome that is to go to three sources and make an informed decision.
• #3: The Obliger (Tracy)—someone who is a people pleasure
  • Tracy was a little surprised that she was an Obliger, because she thought she would be an Upholder.
  • This is someone who has a hard time meeting internal expectations, but doesn't struggle at all to meet external expectations. They can break promises to themselves, but have no trouble keeping promises to others.
  • This is the only tendency type who is typically unhappy with what their tendency is.
  • Obligers excel at work because they are reliable and dependable.
  • One downside is not having enough time for themselves and sometimes that causes resentment toward others.
  • It’s hard for Obligers to say no to others. They tend to be sensitive to seeking others’ approval.
  • There’s something called Obliger rebellion where they’ll meet expectations over and over and then all of a sudden it’s either a small or big act where they just stop meeting expectations and it’s usually symbolic
• #4: The Rebel (Serena)—someone who resists inner and outer expectations
  • No one has control of them including themselves.
  • One negative of this is that Rebels sound mean or rude at times.
  • Rebels can still be nice people, but they decide how they see themselves and that's how they motivate themselves to do things.
  • If someone tells Serena to do something, she literally doesn’t want to do it because someone told her to do it, or if she writes a To Do list, she doesn’t want to do those things.
  • Serena loves that she is a Rebel. They bring gusto and place a high value on authenticity.
• When it comes to couples, it’s interesting which tendency marries what other tendency.
  • Foti is an Upholder, and his wife Judy is an Obliger.
  • Kari is a Questioner, and her husband Robert is an Upholder. (Kari skews to an Upholder, so it works well).
  • Tracy is an Obliger, and her husband is an Obliger as well. She thought he would be a Questioner or a Rebel.
  • For Rebels, they are oftentimes married to Obligers.
• Abstainers versus Moderators
  • Abstainers (like Tracy and Foti) are people who prefer to never do something that’s tempting to them. If you really like chocolate, you would make a rule to not eat chocolate.
  • Moderators are people who like chocolate so they eat chocolate and not go out of control.
  • Some people can be moderate in their abstaining with certain things.
• Four key things when it comes to habits and what helps you keep up those good habits:
  • Sleeping (listen to Episode 71: “Sleep Doctor Robert Rosenberg”)
  • Moving
  • Eating and drinking properly
  • Uncluttering
• Sleep for Foti is driven by his training (since he runs in the morning before work).
• Kari makes sleep a higher priority and getting off electronics an hour before going to bed and having a snack before bed (15 g carb and fat combo).
• Tracy is a night person, but she’s bound to her husband’s sleep schedule because she doesn’t want to disturb his sleep.
• Serena uses an app to switch the light from being a red light to a blue light (which won’t stimulate the brain so much); Serena wakes up early and works out in the morning.
• Kari asks Serena about the recommendations to drink 64 ounces of water a day. Gretchen says it’s one of the biggest misnomers out there. Serena recommends looking at your urine color (pale yellow is good).
• Gretchen also talks about uncluttering. For most people, a cluttered space is a cluttered mind.
• Tracy knows that she’s spreading herself too thin when her house is chaotic and she can’t find the things she needs.
• Foti is all about organizing and keeping things straight.

• Rewards
  • It could be a slippery slope of eating healthfully for awhile and then rewarding yourself with cake.
  • Another example in the book was crossing a finish line after a marathon, taking two weeks off to rest, and then not running again for three years.
  • At the end of the day, you be you and figure out what works the best for you.
• An “Mmmm” Moment
  • Habits free us from our decision making.
• Associate with people who are likely going to improve you. Kari asks each member to speak to one friend or running group that has helped develop them into an even stronger person.
  • Tracy: She runs every week with the Ocala Runners Club, because it’s external accountability.
  • Foti: He runs with the local running club periodically, but being part of online running communities (such as the TRLS Facebook group) are most important to him.
  • Serena: As a Rebel, she’s been on the South Brooklyn Running Club list serv for over a year, but she can’t abide by her schedule, so she loves the TRLS Facebook group and her com group
  • Kari: She loves running outside with friends.

Must-Listen Podcasts

Podcast Junkies by Harry Duran (listen to Kari’s episode here)

Introspectology by Joanna (Jo) James-Lynn (listen to Kari’s episode here)

The 5 AM Miracle Podcast by Jeff Sanders (listen to Kari’s episode here)

Side Stitch by Ginny Product Review

Serena Marie, RD and Kari review Side Stitch by Ginny headbands.

• These are cloth headbands that have velcro on one side.
• Serena thinks they are adorable, are easy to wash, and she’s totally obsessed with them. She purposely did HIIT training to get sweaty, and the headband stayed on perfectly. She threw it in the washer, and it came out looking brand new, so she really loved the design and comfort.
• Kari loves that the headband doesn’t squeeze her head and doesn’t give her a headache. She found them at Philadelphia Runner. There’s a special discount to get two headbands for $20 there when you mention TRLS! She also loves the colors. When she puts her headband on, she’s ready to work, her hair is out of her face, and she can focus.
• Serena feels excited to go work out to coordinate her outfit around her headband, and it gets her to the gym. You could match them to your normal, everyday wear.
• There’s going to be a special TRLS edition of this headband with a special pattern and logo! Stay tuned for pictures on the TRLS site.

Updates

• Kari is going to see Dr. Vinny for her back issues and should have an update on next week’s episode.
• Gratitude Jar: Kari wants to come up with a theme song for this segment at the end of each episode and to think about something that they are grateful for.
  • Serena: She is grateful for the warm weather because she’s getting more Vitamin D.
  • Kari: She is grateful that it seems like she’s getting to the bottom of her back issues with a new PT and Dr. Vinny.

March Book Club

Don’t forget that this month’s book club book is Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Dr. Rudi Tanzi. Kari thinks that this book is phenomenal. All the latest research shows that genes make up five percent of your chances of getting something like cancer. It also speaks to the power of habits.

Next week, Kari chats with the amazing Kim Stemple to give an update on her next challenge and deep thoughts about the meaning of life and what matters in life. Kim was featured on “Special Mindful Monday w/Kim Stemple, Founder of We Finish Together” from Episode 103. Kari also announces the April Book Club book!

Finally, please do us a solid and go over to iTunes to leave a review for TRLS! Here’s how:

1. Open the iTunes Store or App Store app.
2. If you're not signed in, sign in with your Apple ID.
3. Find the TRLS podcast to review, then tap
4. Under iTunes Customer Reviews or App Store Customer Reviews, tap Write a Review.
5. If prompted, enter your password.

Select a star rating, enter a title, write your review, then tap Send.

Guests:
Tracy Slayton:

Email: tracysdehart@gmail.com

Fotinos Panagakos:

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Runners of the Week and featured guests, Tom Kreider and daughter Kristen, give pre- and post-race stories/reviews of their recent Disney races in January 2016. Serena Marie takes off her registered dietitian hat and reviews Sparkle Skirts, alongside dear TRLS friend Tracy Slayton. Kari also chats with Serena and shares her fun weekend meet up experience.

Featured Guests and Runners of the Week: Tom and Kristen Kreider

Tom Kreider, top individual donor to Kari and Serena’s Action for Healthy Kids campaign to run the Chicago and NYC Marathons, joins his daughter Kristen to talk about their recent pre- and post-Disney race experiences.

The Lay of the Land

• In 11 days, they completed seven races (71 miles total) around Disney World, a Disney Cruise Line, and Disneyland—all nonstop—and received a whopping 13 medals!
• In Disney World, they attended January marathon weekend and ran the Dopey Challenge, which consists of the following:
  • Thursday: 5K
  • Friday: 10K
  • Saturday: Half marathon (~25,000 runners)
  • Sunday: Full marathon
• Most run to experience the atmosphere of the parks, and Tom says it’s a “really nice four-day party.”
• Tom and Kristen ran the half two years ago, and last year they ran the Dopey Challenge.
• In the marathon, you run through all four parks that include some special challenges:
  • You can choose to ride the Expedition Everest roller coaster (around Mile 12.5) in the Animal Kingdom.
  • When you run through Epcot and the World Showcase, you can stop at the various kiosks and pick up beverages (around Mile 25).
  • The marathon starts around 5:30 a.m. (with corrals from A–P and waves that start every five minutes).
  • The 16-minute-per-mile maximum pace allows for stops to take pictures with characters or ride Everest.
• There are water stops about every mile and a half, and at every single water stop there are lines of Porta-Potties.

Cruise Experience

• On Monday morning, they went to Disney Cruise Lines at Cocoa Beach/Port Canaveral for a four-day cruise.
• On Wednesday, they stopped at Castaway Cay for a 5K race (~800 people registered), which is a special race for those who ran Marathon Weekend.
  • Participants receive a 5K race medal, along with a special challenge medal.

Disneyland

• Friday of that week, they leave the cruise to fly over to Disneyland for the Rebel Challenge.
  • The Star Wars: Light Side—which is a 10K on Saturday and a half marathon on Sunday.
  • Once they complete the challenge, they receive the Coast to Coast medal as well.

Part 1: Before the Race

• Before the race, Kristen was most looking forward to the cruise itself and also the half marathon, because Tom and Kristen ran their first half marathon together.
• Kristen’s biggest concern was transportation due to closed roads while she cheered Tom on.
• Tom’s concern was not getting on the cruise ship in time for a good massage appointment (because that’s a MUST after so much racing).
• Tom talks about dialing back his pace which led him to a better mindset and feeling better physically.

Part 2: After the Race

• Tom and Kristen sum up their experience in a couple words: work and logistics (traveling for 12 days straight)
• They loved the races, meeting up with people, and the following:
  • The race expos
  • The race start. which is highly organized, great announcers (like Rudy Novotney and Creigh Kelley), there’s a DJ/music, they show videos, and so on.
  • For example, at the Star Wars half they had Stormtroopers, and the race announcers were in costume!
  • The water stops were well stocked, along the course they have characters, high school marching bands, and the like.
• Best magical moment: Kristen and Tom at the end of the Castaway Cay 5K (gentle was their mantra for that race).
• The pain after running the Dopey Challenge wasn’t as bad as after the entire trip for Tom.
• They traveled with about 80 people who were part of the Mickey Milers that focus on runDisney races.
• Only about 200 people did all seven races.
• For the Dopey Challenge, the bus transportation from the resorts started at 3 a.m. They got up around 3:30 a.m. and were on the bus by 4 a.m. They walked about half a mile to the start corrals, and they got to their corral around 5 a.m. The race started at 5:30 a.m., and every corral start time was separated by two to three minutes. They started around 20 minutes
  • The half marathon course ran through the Magic Kingdom and finished in Epcot.
  • The full marathon ran through the Magic Kingdom, Animal Kingdom, ESPN Wide World of Sports (around Miles 18 and 20), Hollywood Studios, and Epcot.
• Jeff Galloway was on the cruise ship and talked to Tom and Kristen about TRLS.
• runDisney had an official event on the ship where Jeff was presenting.
• When the Mickey Milers had an awards ceremony (with a special Mickey Milers medal), Jeff put medals on their necks.
• Top tips/inside scoop from Tom: Running all four races in Orlando is a logistical planning exercise. Getting up at 3 a.m. four mornings in a row and then performing on the race course is tough, and you don’t get a lot of time in the parks. Disney challenges will sell out within minutes, so get on the e-mail list. Registration always happens on a Tuesday at noon, so be prepared and log in with your Active.com account all ready to go! Registration is typically nine months before the race. Races are pricey, but they’re first class (Dopey was $695; Rebel Challenge was ~$350; Castaway Cay challenge medal was $60; $1,600–1,800 for the cruise room). Tom used a company called Mouse Fan Travel to plan the trip.
• Top takeaways from Kristen: Supporting a race is almost more annoying than running it, because it was stressful (transportation, logistics with timing). Don’t forget your nutrition! Oh, and get the pot roast mac and cheese from The Friar’s Nook—it’ll change your life!
• The registration for the Wine & Dine Half Marathon Weekend is March 15.

Sparkle Skirts Review

Serena Marie, RD, and the #1 fan of TRLS, Tracy Slayton, review Sparkle Skirts!

• At the Jeff Galloway Race Weekend, Tracy picked out a Sparkle Skirt for Serena.
• Serena’s take: She is obsessed! She isn’t an exclusive skirt wearer, but she owns some running skirts, and this brand (and particularly the Sparkle Skirt Swing model) by far knocked it out of the park.
  • The design is adorable with a little flare.
  • The spandex shorts didn’t ride up, and they were the perfect length.
• Tracy: At the JG 13.1 race, she got two of them, and she now owns six Sparkle Skirts.
  • She loves the coverage, a zippered pocket in the waistband, and the thicker waistband.
  • You can wear it either forward or backward (with the pocket in the front or back respectively).
  • Tracy has the Swing model that has a little flounce and a bit more coverage.
• The Sparkle Skirt Facebook fans are so loyal and excited about the brand.
• Kari met Leah and Tom, the owners, in Atlanta, and she loves their mentality and the fact that the skirts come in a variety of sizes.
  • The shorts don’t ride up, she loves the larger pockets, that it’s American made, and that you can put them over capris or running tights in colder weather.
  • Kari has the Slim model in blac
• Since you have so much space in the pockets, you could bring along some real-food fuel like Serena Marie RD’s RaceRice.
  • Ingredients
    1 cup cooked rice (prepared with salt)
    3 Tablespoons egg white
    2 Tablespoons powdered peanut butter (PB2)
    1" ginger root minced (optional- will make it VERY gingery tasting)Directions
    Form 12 small balls (a little larger than quarters). Flatten slightly so they're disc shaped.
    2. Spray a pan with coconut oil over medium high heat
    3. Cook for about a minute per side. They shouldn't fall apart when flipped.
    4. Carry with you in a plastic baggy & pop 3 every 45 minutes!

    Per 3 race rice cakes (counts as 1 starchy grain)
    Calories 66
    Carbs 13gm
    Protein 3gm
    Fat 1gm

Kari and Serena Updates and Misc.

• Kari admires Serena’s “guns” (from lifting), and Serena updates Kari on her HIIT workouts.
• Kari talks about her Harrisburg, PA trip, the Big Kahuna’s swim meat, and her meet up with Jeff Paladina at Fleet Feet Sports (thanks to Fred and Shelby Joslyn!).
• Kari shares all about her injury—her heel was hurting, and her hip and hurt still hurt. She went to a physical therapist, and her whole right leg went numb all of a sudden. There might be an MRI in her future.
• The feedback that Kari got during her PA trip include the following: the show is positive, optimistic, and Serena is like Kari’s younger sister.
• Jeff Paladina paired Kari up with a walker during the meet up.
• Question for Serena: What are the benefits of oregano oil?
• Sneak peek: Kari chats with Dr. Ratey on an upcoming habit: They talk about what’s going on with him, that he feels we’re at a tipping point to gut health, brain health, to meditation, to being outside, and so on. They also talked about the Shake Yo’ Sugar Habit challenge.
• In an upcoming episode, Kari interviews eight runners from the Harrisburg running club (the River Runners group), and she interviewed the founders of the group, along with an interview with Jeff Paladina.
• Kari gives an update on her Shake Yo’ Sugar Habit challenge experience.
• In the challenge, Serena has a real-food approach, but she also includes some of the standard American diet nutritional sciences approach to translate into real food. She examines the fruits (melons, berries, citrus fruits) that you can have larger portions of versus fruits like mangoes, apples, and bananas, because those foods are higher in water and fiber content and lower in fructose content.
• Don’t forget to join the TRLS Facebook group!
• Two days after Luke Puskedra took fourth place in the Olympic Marathon Trials, his seven-month-old daughter was diagnosed with cancer. Check out the Go Fund Me campaign.

Jabra

Don’t forget that Jabra, a TRLS show sponsor, is giving away a pair of Pulse earbuds this month, so head over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. March’s winner will also receive an exciting thirty-­minute exclusive Skype call with Kari. She loves the Pulse model because it’s wireless, has superior sound quality, and includes in-­ear heart rate monitoring. The winner of the February drawing is Erica Barton. Congratulations, Erica!

Next week, Kari and team talk about February’s book of the month, Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin. Listeners Tracy Slayton and Foti Panagakos, along with Kari and Serena, will talk about their tendencies so that you can better understand the concept.

Contact:

Tom Kreider:
Website: TomsMagicalTravel.com
Twitter: @tomsmagical
Facebook: /TomsMAgicalTravel
Intagram: @tomsmagicaltravel

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Co-founder of The Ebco and trend consultant, Kalyn Rozanski, stops by to offer a glimpse into the latest trends of running and living a running lifestyle. Serena Marie, RD talks about what prebiotics and probiotics are, why we need them, and how to get probiotics in if you are staying away from dairy. And Runner of the Week, Jen Mitchell, chats about how her running evolved from a motivator to lose weight into the lifelong gift of running.

Featured Guest: Kalyn Rozanski

Kari speaks to trend researcher and co-founder of The Ebco, Kalyn Rozanski, to see what you can look forward to when you go to your next race expo, see an advertisement in Runner’s World, or see a TV commercial about the latest running apparel.

• Gives some background on how she distinguishes a trend (which has a longer life span of three to ten years) from a fad (which is short lived) and how to validate a trend
• Covers the trends that will impact the running community in the future
• Looks at all types of industries and across different consumer groups
• “The gift of running” trends include the following:

o   Micro-communities or “do it with me” (DIWM) groups—including all generations (for example, the ElliptiGO® Facebook group and meet-up groups), and brands growing and evolving due to consumer interaction (for example, Sketchers, Kayla Itsines with “Kayla’s Army”, TRLS apparel, or the FitBit community)

o   “Athleisure” wear—involving the combination of athletic and leisure wear for women (which is the only thing driving the US retail growth right now, and more women are regularly wearing Lycra® right now than jeans); this includes brands like Lululemon, Athletica, Under Armour, and Ann Taylor Loft; includes new business models of physical to digital convergence like 45 Grand, Warby Parker, a Birchbox showroom, and SoulCycle

o   The experience economy (like ultramarathons or mud runs)—purchasing the product and also the outcome that it provides

o   Intention-based or conscious living—wanting life experiences to be more mindful; mentions The Desire Map: A Guide to Creating Goals with Soul by Danielle LaPorte and Hunter Clarke-Fields from “Special Mindful Monday W/ Kim Stemple, Founder Of We Finish Together” (Episode 103)

• Austin, Portland, and Washington, DC are made up of more than 50 percent millennials
• Worth-the-money experiences: a Maui and Kauai trip (think paddle board yoga and helicopter rides); a Costa Rican yoga and surf retreat for women only
• Some of her favorite retreats include the following:

o http://yogascapes.com/                  

o http://www.surfgoddessretreats.com/

o https://www.bookyogaretreats.com

o http://www.yogiapproved.com/health-wellness/5-fantastic-yoga-retreats-that-wont-break-the-bank/

Jabra

A new month equals a new chance to win! Jabra, a TRLS show sponsor, is giving away a free pair of Pulse earbuds in March, so sprint over to Jabra.com/TRL, and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. March’s winner will also receive an exciting thirty-minute Skype call with Kari. She loves the Pulse model because it’s wireless, has superior sound quality, and includes in-ear heart rate monitoring. Don’t miss next week’s episode, because Kari will announce February’s winner!

Runner of the Week: Jen Mitchell

Kari got the chance to meet Jen Mitchell in person at the Jeff Galloway Race Weekend in Atlanta, GA. Initially, running was about losing weight for Jen, but it evolved into the gift of running.

• Led a very unhealthy, sedentary life until she was in her late 20s (loved books, watching TV, chips, and soda)
• Lost weight seven years ago and started running because she thought that was the best way to lose weight
• Loved the way she felt when she ran, so with the encouragement of friends and the Couch to 5K program, her first race was a 10K
• Feels that being active has given her more out of life
• Biggest Loser contest at work spurred her to really change her life
• Loves the support and camaraderie of running and the “tribe mentality”—just like the episode titled, “Bart Yasso: Running around the World with Lyme Disease” (Episode 34)
• Gives a shout out to Edgar Perez from Florida!

Serena Marie, RD

Serena Marie, RD, talks about probiotics specifically for people who are choosing not to consume dairy.

• The Book of the Month is Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being, and the authors talk a lot about probiotics.
• Probiotics are live bacteria that live in your colon, and different strains have different benefits.
• In pill form, the dose is high, but the number of strains is limited.
• In food form, you can get a larger number of strains.
• Common probiotic foods include yogurt (which has a limited number of strains), kefir (a yogurt drink).
• Probiotics are born from the fermentation process.
• A diet rich in grains helps to support “bad” strains of bacteria.
• Probiotics have been linked to preventing gastrointestinal distress, with regulating moods, and strongly correlated with boosting immunity, and so on.
• For non-dairy users, you can make fermented pickles, refrigerated sauerkraut like Bubbies and Farmhouse Culture, fermented veggies, kimchi, kombucha, fermented ketchup or chutney, and organic fermented soy products.
• Check out Serena’s blog post titled, “USE #REALFOOD (PROBIOTICS!!) TO BATTLE DEPRESSION #BUHBYEWINTERBLUES”.
• Prebiotic is the fiber that the bacteria eat.

Next week, Kari interviews one of TRLS’ best friends, Tom Kreider, and his daughter Kristen. Tom completed several Disney races recently, and Kari includes some pre- and post-race interviews with both Tom and Kristen.

Meet up with Kari at Fleet Feet Sports in Mechanicsville (Harrisburg), PA on Sunday, March 6 at 9:30 a.m. EST, where she will talk about living a running lifestyle and a behind-the-scenes look at The Running Lifestyle show. Afterward, the group is going to go out for a run. Kari is looking forward to meeting up with you there, and special thanks go out to Jeff Paladina! Around 10 a.m. EST, Kari will also broadcast live through the Periscope app via @KariGormley.

Visit Delaware on Mother’s Day weekend to hang out with Kari at the Delaware Marathon Festival! The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to race directors Joel and Stacey Schiller (Stacey will be announcing at the marathon and half marathon finish line, and Kari will be the announcer at the relay finish line.)

Go check over the Delaware Marathon Festival web site. Kari will host a meet up in Wilmington, DE on May 7. E-mail Kari@TheRunningLifestyle.com for details.

Contact:

Kalyn Rozanski:

Website: TheEbco.com
Twitter: @KalynRozanski

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Holistic, deep-thoughts innovator and Runner of the Week, Brent Robertson, joins the show to tell how he went from being unhealthy to marathoner—and how that has affected his career, relationships, and his entire life. Serena, Marie, RD, talks about the exclusive TRLS Shake Yo’ Sugar Habit Challenge, and Kari gives an update on her sugar-free Lent experience this past week. Kari recaps Cupid’s Undie Run in Washington, DC and her experience meeting Kim Stemple from We Finish Together. Serena busts some electrolyte myths and shares the best source of electrolyte replenishment when you are feeling off or need to rehydrate.

Featured Guest and Runner of the Week: Brent Robertson

Hear how Brent Robertson went from being overweight and having a heart condition to running marathons and how it has affected his career, relationships, and the rest of his life.

• Explains how he started running (in April 2014)—and how it became a practice of discipline
• Chats about the body, mind, and soul connection and how he took responsibility for the viability of his wellbeing
• Talks about his ideal for a work environment where we can fully express ourselves (we spend so much time working anyway, why not connect to ourselves more deeply and have it expressed through our work?) and how his business, Fathom, revolves around that theory
• Uses ideograms to help understand his employees and himself
• Explores his running challenges
• Loves posting his runs on social media—and it actually helped him catch his atrial fibrillation, which is a quivering or irregular heartbeat (arrhythmia) that can lead to blood clots, stroke, heart failure, and other heart-related complications
• Ran a 5K and the next day had heart surgery in June 2014 (and ran a ten-mile race three weeks later!)
• Signed up his first half marathon in Fall 2014 (Hartford Half Marathon in the pouring rain)
• Ran the Gansett Half Marathon in Narragansett, RI the following weekend (in hurricane conditions)
• Adopted a policy where he always signs up for his next event the day before the event he’s about to run
• Used a training program that the West Hartford Fleet Feet ran and joined a running group (January 2015)
• About a month before he signed up for the Vermont City Marathon (in Burlington), the Sierra Club reached out and asked if he would run with their team for the Boston Marathon (which was only four weeks away at the time), so Boston became his first marathon (and he finished in 3:37)!
• Is coaching runners for the 2016 Boston Marathon
• Started a trail-running group and ran 26 miles of the Appalachian Trail
• Is currently training for a BQ at the Sugarloaf Marathon on May 15, 2016
• Suggests Cloze for smarter relationship management and uses Evernote
• Ran the New York City Marathon this fall after rupturing a disk in his back
• Has the Traprock 50K trail run in April 2016

Jabra

Have you entered yet to win a FREE set of Jabra Pulse earbuds this month? Jabra, a TRLS show sponsor, is giving away a free pair in February, so sprint over to Jabra.com/TRL, and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. This month’s winner will also receive an exclusive Skype call with Kari. She loves the Pulse for the in-ear heart-rate monitoring and amazing sound quality.

Serena Marie, RD

Serena Marie, RD, the show’s go-to, real-food dietitian, chats about the Shake Yo’ Sugar Habit Challenge and more.

• Describes the three-week challenge that re-examines eating choices
• Kari admits that she got headaches at the beginning (which could be a sign of withdrawal)
• Kari has more energy and feels more in control
• Serena explains that the more choices you have, the more likely you are to overeat—limiting your options is a way for your brain to relax and not make so many choices
• Kari drinks smoothies with frozen strawberries, almond milk, and avocado, chia or hemp seeds, unsweetened, shredded coconut, and tangerines
• To join, go to com for details and access to a special Facebook group
• Kari recaps Cupid’s Undie Run in Washington, DC on February 13, 2016 and meeting Kim Stemple from We Finish Together (and the episode “Special Mindful Monday w/Kim Stemple, Founder of We Finish Together” [Episode 103])
• Kari met the founder of Cupid’s Undie Run (which holds races across the country), Bobby Van, who was named one of Runner’s World’s most inspiring runners (He raises money for the Children’s Tumor Foundation)
• Went to watch the Olympic Marathon Trials with a group of runners (including Melani Hom) at Duffy’s Irish Pub (the pub opened up early for folks to watch the trials!)
• The ladies were rooting for Meb of course, Galen Rupp took first (and this was his first marathon), Jared Ward took third, and Luke Puskedra took fourth (which means he’s the alternate)
• On the women’s side, Amy Cragg and Shalane Flanagan ran almost the whole race together; Desiree (Desi) Linden ran a great race, and Kara Goucher came in fourth
• Special thanks to Jeff Caron from ElliptiGO® who connected Kari with fellow runners
• Serena also suggests coconut water (potassium) with honey or salt to replenish electrolytes for someone who’s very active; bone broth with apple cider vinegar, salt, and veggies for someone who’s feeling ill

Thanks to Jeff Paladina at Fleet Feet Sports in Mechanicsville, PA on Sunday, March 6 at 9:30 a.m. EST, Kari will talk about living a running lifestyle and a behind-the-scenes look at The Running Lifestyle show, and then the group is going to go out for a run. Kari is looking forward to meeting up with runners!

Visit Delaware on Mother’s Day weekend to hang out with Kari at the Delaware Marathon Festival! The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to Race Directors Joel and Stacey Schiller (Stacey will be announcing at the marathon and half marathon finish line, and Kari will be the announcer at the relay finish line.)

Head over to the Delaware Marathon Festival web site. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive the following discounts:

• $20 off the marathon ($90 by February 29^thwith the TRLS discount)
• $10 off the half marathon ($75 with the TRLS discount by February 29^th)
• $10 off a four-person relay team ($150 with the TRLS discount by February 29th)
• $20 off an eight-person relay team ($300 with the TRLS discount by February 29th)

Kari will be hosting a meet up in Wilmington, DE on May 7. E-mail Kari@TheRunningLifestyle.com for details.

To show your TRLS love at the festival, run over to the Shop section of the TRLS web site to grab your TRLS apparel.

Next week, Kari will talk with Cailyn Ryan about how companies are looking at the lifestyle market and what trends are popping up.

Please remember to review TRLS in iTunes or recommend the show to your friends and show them how to subscribe!

Contact:

Brent Robertson:

Website: Fathom.net
Facebook: /brent.robertson
Twitter: @brentrobertson

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Aqua fitness professional and Runner of the Week, Connie Lagerhausen, chats with show host Kari Gormley about how aqua running can benefit injured and healthy runners alike. Serena, Marie, RD, talks about shaking yo’ sugar habits, and Kari and Serena give updates on how their running is going this winter.

Runner of the Week: Connie Lagerhausen

Aqua fitness professional, Connie Lagerhausen, explains what aqua running is, some of the misconceptions surrounding it, and different equipment options.

• Has been teaching aqua fitness for over three decades
• Is certified with the Aquatic Exercise Association
• Explores how waltz music and REO Speedwagon led her to aqua fitness
• Runs for fun when she’s not coaching and teaching
• Chats about her experiences with the Milwaukee Marathon in October 2015 and the Rock ‘n Roll Half Marathon in Phoenix, AZ this month (February 2016)
• Shares a Brené Brown moment with Kari
• Talks about training in the AZ summer heat (running between 3:30 and 4 a.m.): “Train before the Death Star rises.”
• Explains some of the misconceptions about aqua running
• Explores the benefits of cross training—think about this: a 120-pound woman weighs 12 pounds in the water!
• Shares the Aqua Bootcamp experience and why it was harder on Kari than aqua running
• Explains the proper aqua running form (that takes a few times to get used to)
• Describes taking your run to the water with the same intensity or effort as running on land; work out for the same amount of time in both mediums
• Introduces aqua fitness equipment including the aqua belt (like the Hydro-Fit Classic WAVE Belt that Kari used, the AquaJogger Active Water Exercise Buoyancy Belt that Connie uses, or the Aquatic Fitness Hydro Resistant Jog Belt) and gloves (such as the Hydro-Fit WAVE Web Pro gloves for more resistance)
• Suggests shoes for resistance and to protect/support your feet in shallow water (or swimmies for folks who are very strong in the deep end or even no equipment at all)
• Describes water walking for a warm up (heel toe)
• Explores why swimmers tend to lean forward too much
• Get this: 50–75 percent of training can be done in the pool if you’re not injured
• Kari and Connie bond over the Spirit of the Marathon and how Deena Kastor trained in the water and went on to win the Chicago Marathon that year even though she was injured leading up to the race
• Can do the grapevine, standing high-knee drills, use dumbbells, and so on in water
• Shares deep thoughts toward the end of the interview

Jabra

Do you want a chance to win a FREE set of Jabra Pulse earbuds in February? Jabra, a TRLS show sponsor, is giving away a free pair this month, so head on over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. February’s winner will also receive a special Skype call with Kari. She loves using them while out walking, running, or enjoying aqua fitness.

Serena Marie, RD

Go-to, real-food dietitian Serena Marie, RD, helps Kari and listeners break the sugar habit.

• For Lent (40 days), Kari is giving up added sugar (and thanks to the Shake Yo’ Sugar Habit challenge, even some types of fruit)
• Serena had recently done a Shake Yo’ Sugar Habit challenge/program at her gym in Brooklyn, NY
• When you eat sugary foods (including Stevia-sweetened foods), the brain lights up with dopamine (picture fireworks)
• Blueberries, strawberries, and beets can cause this effect, but by eating processed foods, your body’s response to more natural foods that contain sugar is less strong
• Avoiding sugar helps strengthen that response to more natural foods
• S = Strong for Serena and K = Kind for Kari
• Offers three tips: 1) avoid sugar 2) concentrate on carb and fat intake via a provided list 3) shake yo’ botty (high-intensity interval training) several times a week
• Recommends to shake yo’ cabinets clean of the carbs that aren’t allowed on the allowance list
• Put sugary foods high up on the shelf in opaque containers; put sweets in the freezer
• Offers replacements for sugary foods (for example, adding fruit to yogurt or cottage cheese or using undutched, unsweetened cacao powder [Trade Joe’s, Alter Eco, Navitas Naturals] with nut butters)
• Suggests substituting avocado for banana in smoothies
• Check out the episode about sugar in many forms called “Running for 42 Years with Ellen Rohr (1/2)” (Episode 89)
• Previews fruits to focus on—berries, melons, and citrus fruits
• Suggests avoiding all the polyunsaturated seed oils (vegetable oil, canola oil, corn oil, soy bean oil)
• Recommends Fitocracy
• Serena (knee pain) and Kari (plantar fasciitis) update listeners on their running statuses and cross-training efforts
• Kari tries the Roll Recovery R3 orthopedic foot roller on air and compares it to the Trigger Point foot roller. She likes it a lot and may have sounded like Meg Ryan in “When Harry Met Sally”!
• Join the exclusive TRLS Facebook group and the e-mail list or go to Serena Marie, RD’s web site to get on her e-mail list to gain access to the Shake Yo’ Sugar Habit challenge
• Kari gives a dry hands and heels update (uses coconut oil at night while wearing gloves/socks)

Next week, Brent Robertson joins TRLS to inspire and empower listeners. He is a runner who used the gift of running to lose 50 pounds and is creating amazing running experiences for others through his gift of running.

Visit Delaware on Mother’s Day weekend to hang out with Kari at the Delaware Marathon Festival! The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to Race Directors Joel and Stacey Schiller (Stacey will be announcing at the marathon and half marathon finish line, and Kari will be the announcer at the relay finish line.)

Head over to the Delaware Marathon Festival web site. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive the following discounts:

• $20 off the marathon ($90 by February 29^thwith the TRLS discount)
• $10 off the half marathon ($75 with the TRLS discount by February 29^th)
• $10 off a four-person relay team ($150 with the TRLS discount by February 29th)
• $20 off an eight-person relay team ($300 with the TRLS discount by February 29th)

To show your TRLS love at the festival, run over to the Shop section of the TRLS web site to grab your TRLS apparel.

Contact:

Connie Lagerhausen:

Email: connie@desertswimschool.com
Website: DesertSwimSchool.com/adult-lessons
Facebook: /theswimguru
Twitter: @charrisonlager

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Kari re-runs (get it?) her interview with Meb Keflezighi from July 2015, announces the ElliptiGO® ARC, and. goes fan-girl crazy over elite runners like Adrianna Nelson and Luke Puskedra. Serena Marie, RD, illustrates the science behind gluten-free diets.

Febru-Jabr-ary

Jabra, a sponsor of TRLS, is giving away a FREE set of Jabra Pulse earbuds in February! To enter to win, head on over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join. Don’t forget that February’s winner will also receive an exclusive Skype call with Kari. Kari loves her Jabra Pulse earbuds because of their top-of-the line sound clarity, customizable fit, and ability to connect to many running apps.

The January Jabra Pulse earbuds winner is Marla Lenox from Alabama. Congratulations, Marla! Marla ran the Big Beach Marathon, and she’ll be featured on an upcoming episode to share her race recap and experience there!

Runner of the Week: Meb Keflezighi

Kari shares her experience chatting it up with Meb Keflezighi from “Meb Keflezighi—Achieving Your Dreams Through Hard Work” (Episode 85 Episode 86) and gives listeners an update as well on Mighty Meb now. We typically highlight an everyday Runner of the Week, but in honor of Meb running the Olympic Trials, we thought it would be fitting for Meb to be the Runner of the Week to give him some extra love and good mojo!

• Is the only man to have an Olympic medal who has also won the Boston Marathon and New York City Marathon
• Shares his story about how he came to the United States at twelve years old from a war-torn village from his book Run to Overcome: The Inspiring Story of an American Champion’s Long-Distance Quest to Achieve a Big Dream
• Recounts his seventh-grade Physical Education class and how that inspired him to run (which included a 5:20-minute mile!) and learning what the Olympics were
• Shares his passion for running and the ElliptiGO®
• Talks about Meb for Mortals: How to Run, Think, and Eat Like a Champion Marathoner and how all runners can apply it to their running journeys
• Describes his November 2007 Olympic trials experience in New York and the tragic passing of Ryan Shay and Meb’s devastating hip injury
• Shares some words of wisdom about the New York City Marathon course for Kari and Serena before they ran the marathon in 2015 for Action for Healthy Kids
• Details what the Meb Foundation stands for
• Recalls his 2013 Boston Marathon spectator experience and his 2014 Boston comeback
• Shares his nutritional fuel favorites such as PowerBar, Generation UCan, and KRAVE Jerky
• Raves about his Sketchers and CEP compression socks
• Loves running for the New York Athletic Club
• Dreams big for February 13, 2016 to be able to win the Olympic Marathon Trials to go on to Rio
• Kari announces the ElliptiGO® ARC, which is the lightest and most affordable model from ElliptiGO®
• One runner who uses the ElliptiGO® who is also going to the Olympic Marathon Trials is Adrianna Nelson (of ROLL Recovery). (Her husband Jeremy appeared on “Physical Therapist Advice to A New Runner, Obstacle Racer” [Episode 56].)

Serena Marie, RD

Serena Marie, RD, from the home of one of Meb’s favorite marathons, shares what she found out from Luke Puskedra from “Behind The Scenes at The Chicago Marathon W/ Luke Puskedra, Jon Dunham, & Miguel Blancarte, Jr.” (Episode 99) about why he could run so well.

• Chats about gluten-free diets (which provide more nutrient-rich options)
• Discusses Luke’s wife from South Africa who cooks with legumes
• Offers her take on “leaky gut”
• Kari talks about Tera Moody from “How to Run the Chicago Marathon, With Tera Moody” (Episode 93) who will also be at the Olympic Marathon Trials and also trains on the ElliptiGO®
• Talks about how running is so accepting of every type of person (age, shape, and ability)

Remember, at the end of the day, we all have different paces, and we are so fortunate to have the gift of running in our lives.

Next week, Kari interviews aqua fitness professional Connie Lagerhausen who explains how runners can integrate aqua running and boot camps into training as a way to train when injured or even when you’re not.

Namaste TRLS brothers and sisters!

Contact:

Meb Keflezighi:

Website: MarathonMeb.com
Facebook: /MarathonMeb
Twitter: @runmeb
Instagram: @runmeb

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Certified Life and Transition Coach, Caroline Large, stops by to chat about relationships (how to find your mate, spice things up, and love yourself). Runner of the Week Christine Schwindt talks about the TMC Sunrise at Old Tucson Trail Run 4M & 1M Walk/Run, and Serena Marie, RD, offers some healthier Valentine’s Day recipe options and love-related activities that you and your sweetie can do together.

Caroline Large

Caroline Large of A La Carte Coaching shares how to find ourselves more and how to build our relationships.

• Explains what a life coach is and does
• Helps us learn how to discover our core values and balance our lives
• Suggests meditation and affirmations for empowerment
• Recommends acknowledging ourselves more
• Offers advice on how to rekindle or grow our relationships
• Discusses the five love languages—gifts, quality time, words of affirmation, acts of service (devotion), and physical touch (intimacy) based on the book The Five Love Languages: How to Express Heartfelt Commitment to Your Mate by Gary D. Chapman
• Gives guidance for people who are looking to date or find their life partners

Can’t You Feel the [Jabra] Love Tonight?

Jabra, a sponsor of TRLS, is giving away a FREE set of Jabra Pulse earbuds (valued at $199) in February! To win, run over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join. February’s winner will also receive an exclusive thirty-minute call with Kari. Kari loves using her Jabra Pulse earbuds because of their amazing sound and built-in heart rate monitor.

Runner of the Week: Christine Schwindt

Christine and Kari chat about the TMC Sunrise at Old Tucson Trail Run 4M & 1M Walk/Run together via Periscope audio.

• Just finished her ninth marathon at Rock ‘n Roll Arizona
• Previews her upcoming races in Arizona: IMS Arizona Marathon, Desert Classic Marathon, Phoenix Marathon, The Lost Dutchman Marathon, Ragnar Relay Del Sol

Book Club

The February Book of the Month is Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin. Make sure to check out gretchenrubin.com for more information and to take the Four Tendencies quiz.

Serena Marie, RD

Go-to real-food dietitian, Serena Marie, RD, offers some alternate ways to make ourselves feel good (besides diving into that big box of chocolates). She also gives some sweet treat tips if you do want to indulge in a healthier way.

• Recommends planning a massage, race, or indoor activity (like rock climbing) together
• Suggests making banana pancakes with frozen berries as a pureed topping or popping popcorn (buy kernels yourself and cook in a paper bag in the microwave and add undutched, unprocessed cocoa powder and a small amount of coconut sugar or Stevia powder)
• Also recommends 80 percent or greater dark chocolate like the Alter Eco brand that Kari and Serena both love or pitted dates filled with cacao nibs or almond butter
• Suggests taking organic, grass-fed milk (or almond or hemp milk) and adding some grass-fed heavy cream with some undutched, unprocessed cocoa powder and coconut sugar to make a healthier version of hot cocoa
• Kari chats about essential oils and her diffuser—using lemon with peppermint (morning) and lavender (night)

The most important thing you can do is to love yourself before you can love anyone else! Whitney Houston’s “The Greatest Love” epitomizes this, and here are the lyrics:

I decided long ago, never to walk in anyone's shadows
If I fail, if I succeed
At least I'll live as I believe
No matter what they take from me
They can't take away my dignity
Because the greatest love of all
Is happening to me
I found the greatest love of all
Inside of me
The greatest love of all
Is easy to achieve
Learning to love yourself
It is the greatest love of all

Next week, Kari is going to release a special episode with return guest Meb Keflezighi from “Meb Keflezighi—Achieving Your Dreams Through Hard Work (1/2)” (Episode 85) and “Meb Keflezighi—Achieving Your Dreams Through Hard Work (2/2)” (Episode 86). They chat about the U.S. Olympic Team Trials in Los Angeles, CA, and the LA Marathon.

Also, please remember to go over to iTunes to review this podcast!

Namaste TRLS brothers and sisters!

Contact:

Caroline Large:

Website: ALaCarteCoaching.com
Facebook Page
Email: mailto:info@alacartecoaching.com

Christine Schwindt:

Facebook Page

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Runner of the Week and physician Wendy Cicek Steiger, MD, takes listeners on a coast-to-coast US tour as she recounts celebrating her fiftieth birthday by running six marathons, Liz Whitteberry details her latest personal record (PR) using the Maffetone Method, and go-to real food dietitian, Serena Marie, RD, answers a Facebook group listener’s question about intermittent fasting.

Jabra Joy
Becky Fedora Clayton stops by The Running Lifestyle show to rave about the Jabra Sport Coach wireless earbuds.

• Beats the sweat/weather blues with these durable, water resistant headphones
• Tailors the fit using five different earbud selections
• Takes phone calls with clarity via Dolby™ Sound Enhancement

Don’t forget that you can still win a FREE pair of Jabra wireless earbuds and a 30-minute Skype chat with Kari by registering at Jabra.com/TRL and by signing up for the TRLS e-mail list at therunninglifestyle.com/join will pick a winner at the end of January, so stay tuned!

Runner of the Week: Dr. Wendy Cicek Steiger

Physician Wendy Cicek Steiger, MD, regales Kari with her PR running journey in 2015.

• Turned 50 in 2015 and took on the goal to run five marathons in 2015 (which turned into six!)
• Completed Marathon 1 (Big Sur International Marathon in Monterey, CA) with her first-time marathoner husband Andrew in April
• Ran Marathon 2 (Rite Aid Cleveland Marathon) three weeks after Big Sur in May—learn about “Fast Food Row”
• Ran Marathon 3 (Erie Marathon at Presque Isle in September)—where she PRed
• Ran Marathon 4 (Akron Marathon) in October—as a supported training run
• Ran Marathon 5 (Marine Corps Marathon in October)—with people from various running groups and finished the race with FotiPanagakos (from Team TRLS Runs Chicago for Action for Heathy Kids) and others
• Ran Marathon 6 (Mississippi Coast Marathon) in November with dear friend of the show and fellow Chicago marathoner Tricia Becker
• Believes in daily meditation (Headspace), practicing yoga, and proper nutrition
• Loves online running communities for the comradery, support, and to bring like minds together
• Describes why sitting still is a huge challenge
• Refers to Dr. John J. Ratey’s books Go Wild: Free Your Body and Mind from the Afflictions of Civilization and Spark: The Revolutionary New Science of Exercise and the Brain
• 2016 outlook: 50 marathons in 50 states, Big Sur loyalty runner, Buffalo Marathon or the Fargo Marathon, to qualify for the Boston Marathon

Liz Whitteberry

Team TRLS Action for Healthy Kids runner for the Chicago Marathon, “Saint Zen Liz” Whitteberry—from “Running Galloway Style With Jeff Galloway” (Episode 77), “Seven Stories Of Taking On The Marathon Distance” (Episode 94), and “Chicago Marathon Recap W/ Jeff Galloway & Team TRLS” (Episode 98)—tells Kari how she rocked her most recent PR using a heart rate training method.

• Started the year injured (during a thunderstorm-and-mud 50-miler) and took time off from running in December and January
• Started the Maffetone Method (The Big Book of Endurance Training and Racing by Philip Maffetone) and using heart rate training (be patient and be consistent!)
• Attended Chi running clinics
• Talks about Zone 2 heart rates and pace bands
• Tells why running is about the joy of the journey and celebrating milestones together as runners
• Completed the 2,015 miles in 2015 challenge
• Raves about the Chicago Marathon (You can get the inside scoop on all things Chicago Marathon with Race Director: Carey Pinkowski from “Bank of America Chicago Marathon Race Director Carey Pinkowski” (Episode 88)
• For more info, check out “What a Runner Needs to Know About Zone Training & Stress Fractures” (Episode 57) featuring Polly de Mille or chat with Liz and others in the private TRLS Facebook page
• Is nearly 50 (say happy birthday on 11/11/16!) who lost 35 pounds when she first started running and is going for a Boston qualifier (BQ) time at the Chicago Marathon

Mike Clarke

Founder Mike Clarke of the Big Beach Marathon in Gulf Shores, AL, (on January 31, 2016) shares the course time limit and more.

• Tells the overall time limit for the full and half marathons
• Provides parking details on the “main drag”
• Gives bag-drop information (via Operation ReConnect)
• Shares last-minute information for the race
• Friendly reminder: As a listener of TRLS, receive a 15% discount when you use code “RUNLIFE” at checkout when you register for the Big Beach Marathon!

Serena Marie, RD

Brooklyn’s in the house as Serena Marie, RD, answers a TRLS Facebook group listener’s question about intermittent fasting.

• Tackles the subject from two points of view—1) this new, trendy cool fad 2) this long-standing tradition used in religious practices
• Correlated with increasing lifespan
• Animal studies show that intermittent fasting can decrease weight, help with total cholesterol, and markers that indicate the occurrence of cancer
• Human studies are twofold—1) not a lot of research out there 2) shows that the evidence doesn’t say it’s harmful but doesn’t show that it’s superior to being more mindful of food choices and choosing more nutrient-rich, lower-calorie foods
• Limited/mixed reviews as to whether or not it reduces insulin sensitivity or reduces inflammation
• Personal take: Not sure how realistic it is to skip meals and might promote disordered eating patterns
• Why it might work best for single, younger men
• Catch Serena on Periscope (@SerenaMarieRD)
• Kari mentions moderators versus abstainers (February Book of the Month: Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Lifeby Gretchen Rubin)
• Friendly reminder: Always consult your physician before modifying your diet.

Next week, it’s all about love! Kari talks with a life coach about self-love and relationships. Serena Marie, RD, also incorporates love into her nutrition segment.

Namaste TRLS brothers and sisters!

Contact:

Wendy Cicek Steiger:

Email: wendycicek@gmail.com
Facebook: /wendy.ciceksteiger

Liz Whitteberry:

Website:LizWhitteberry.com
Facebook: Liz.Whitteberry
Twitter: @elizabethwh

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Running technique expert, Jae Gruenke of The Balanced Runner™, lists the top two habits of bad running form (Hint: look at your hips and gait), return Runner of the Week, Jackie Thomas, talks about how she found TRLS and how running has changed her life, Mike Clarke, founder of the Big Beach Marathon, previews race course nutrition, and Serena Marie, RD, talks about a popular New Year’s Resolution—to cut out diet soda—and gives some no-calorie and low-calorie healthy drink options. Kari also gives shout outs and housekeeping tidbits at the end of the episode.

Jae Gruenke

Jae Gruenke, owner of The Balanced Runner™, rocks Kari’s world by taking a different approach in talking about proper running form. Learn how to run naturally and efficiently.

• Jae tells listeners what a running form (US term) or running technique (UK term) expert does.
• She details how she took her Bachelor’s degree in literary studies and being a professional dancer in college to become a running technique expert.
• Listen to why she was offended by running and how she went about solving it.
• She explores why gait and posture affect our running forms.
• Learn about the Alexander Technique and the Feldenkrais Method of Somatic Education.
• Sometimes when runners try to change their forms, that can be the worst thing to do.
• She shares what makes her cringe as a form expert—including how runners swing their arms (which affects foot strike) and how people try to apply what are considered the rules of posture to running (“posture is for posts”).
• Jae shares how to position your head when running, how to shift your hips properly (which can lead to IT band issues if done improperly), how to lean from your ankles, and how to tip your pelvis from side to side.
• Learn why Jae thinks stability shoes are heavy, and they interfere with your ability to use your arch as a spring.
• Find a way to make running feel natural and safe. Better running form should feel easier.
• Jae offers free running lessons, so check out her website here.
• She debunks the “run from heel to toe” theory and details why running tired can actually produce a better form.
• She tells Kari the three reasons why cross country runners tend to have better form.
• Check out her Indie Go campaign here.

Runner of the Week: Jackie Thomas

“J Thom” (from Episode #72) joins Kari again to talk about how she found TRLS, why she listens, and how running has changed her life.

• She found TRLS through an iTunes search and wanted something to distract her from her longer runs.
• She loves TRLS because it’s not intimidating and it gives practical tips.
• Check out her blog post that started it all here.
• Jackie explains her involvement in the TRLS blog.

Jump for Jabra

Jabra’s amazing line of wireless earbuds—including the Sport Coach and the Sport Pulse—are a runner’s dream, because they stay put and don’t fall out of your ears like their contemporaries. Win a FREE pair of Jabra wireless earbuds by registering at Jabra.com/TRL and by signing up for the TRLS e-mail list at therunninglifestyle.com/join. Jabra will pick a winner at the end of January, so sprint on over today!

Mike Clarke

Founder of the Big Beach Marathon in Gulf Shores, AL, gives Kari a preview of race fuel and bathroom stops during the race.

• There will be water and blue Gatorade (Glacier Freeze) every 1.5–2.0 miles and Gu (one being Chocolate Outrage) at Miles 18 and 23 or 24.
• He answers the all-important question of how Race Directors figure out how many portable toilets to have on half marathon and marathon courses.
• Toilets will be available around the following miles: 3.5, 5, 8, 10, 12, 16, and 21.
• There’s a 1:50 ratio of toilets to runners.
• If you want to learn more about a Race Director’s role and why things are done in certain ways, check out Episode #67 that features Boston Marathon Race Director Dave McGillivray.
• Don’t miss redeeming a 15% discount during registration by entering code “RUNLIFE” just for being a TRLS listener.

Serena Marie, RD

Serena Marie, RD answers a Facebook group member’s question about no- or low-calorie drink ideas besides diet soda.

• Serena recommends the following:
  • La Croix flavored seltzer
  • Coconut water because it has magnesium for relaxation
  • Fruit-infused water with mint
  • Tea (like Tazo Wild Sweet Orange tea or green tea)
  • Unsweetened almond milk
  • Hemp milk

Upcoming Races

Do you want to meet Kari at an upcoming race event? Run on over to these races to say hi!

TMC Sunrise at Old Tucson Trail Run (4 Miles and 1 Mile)
Date: Sunday, January 24, 2016
Race start: 8:00 a.m. for the Women’s 4-Miler; 9:00 a.m. for the Men’s 4-Miler; 9:00 a.m. for the One Mile Walk/Fun Run
Location: Old Tucson Studios, 201 S. Kinney Road, Tucson, AZ 85735

3rd Annual Race on the Big Day 5K and 1.5-Mile Walk sponsored by Empowered Yoga
Date: Sunday, February 7, 2016
Race start: 12:30 p.m. EST
Location: 2000 Pennsylvania Avenue, Wilmington, DE 19806

Cupid’s Undie Run (maybe)
Date: Saturday, February 13, 2016
Race start: 2 p.m. EST
Location: Asia DC & Eden Nightclub, 1720 I St. NW, Washington, DC 20006

Group Run in Harrisburg, PA
Date: Sunday, March 6, 2016
Details: Sunday morning run at Harrisburg, PA leaving from the City Island Fleet Feet

Rock ‘n Roll DC Marathon and Half Marathon (maybe)
Date: March 12, 2016
Race start: 7:30 a.m. EST
Location: Constitution Avenue at 14th St. NW, Washington, DC

The North Face Endurance Challenge: Washington, DC (maybe)
Date: April 9–10, 2016
Location: Algonkian Regional Park, 47001 Fairway Drive, Sterling, VA 20165

The North Face Endurance Challenge: Wisconsin (maybe)
Date: September 17–18, 2016
Location: Kettle Moraine State Forest, S91 W39091 Highway 59, Eagle, WI 53119

Book Club
Check out these page turners that are part of upcoming Book Club books here.

January 2016: The 5 A.M. Miracle: Dominate Your Day Before Breakfast by Jeff Sanders

February 2016: Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin

March 2016: Super Genes: Harnessing the Vast Potential of Your Genome for Optimum Health and Well-Being by Deepak Chopra and Rudy Tanzi

Next week, Liz Whitteberry talks about how she has been able to PR after many injuries and Wendy Cicek Steiger chats about picking up running later in life.

Namaste TRLS brothers and sisters!

Contact:

Jae Gruenke:

Website: BalancedRunner.com
Indiegogo Campaign

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Angela Tortorice, Marathon Maniac Hall of Famer (2014), who has run over 500 marathons or longer, joins Kari to chat about how to select races, how to travel to races, how to run multiple races in one weekend, and much more. Kari and Serena share their race suggestions, and Serena answers a Periscope question about when to ideally eat carbs.

Jabra Love
Jabra’s line of wireless sport earbuds, which include the Sport Coach and the Sport Pulse, are a must-have for any runner. The Sport Pulse has a built-in heart rate monitor, and the Sport Coach offers intelligent audio coaching. Win a free pair of Jabra wireless earbuds by registering at Jabra.com/TRL and signing up for the TRLS e-mail list at therunninglifestyle.com/join. Jabra will pick a winner at the end of January!

Angela Tortorice
Wonder Woman, Angela Tortorice joins TRLS to rave about her favorite seasonal races.

• Kari gives a huge thank you to “Saint Zen” Liz Whitteberry for recommending that Angela appear on TRLS!
• Angela is crowned Runner of the Week for this episode.
• Angela religiously trains on the busy streets of downtown Dallas during her lunch break no matter what the weather has in store for her—talk about commitment!
• Angela has completed 50 marathons in 50 states three
• Check out the Texas Threesome™, the Texas Quad™, and the Texas Double™, for which Angela is the Race Director.
• Fun fact about Angela: She is the Guinness World Record Holder for the Most Marathons in a Calendar Year (2013) when she did 129 marathons from 9/1/12 through 8/31/13!
• She entered the Marathon Maniacs Hall of Fame in 2014.
• Angela offers some recovery advice (shower, put your feet up, eat, sleep, repeat) for runners who travel and run multiple marathons.
• She offers some sage race advice and tells Kari some must-run races that you won’t want to miss:
  • Pick a warm(er) destination race location during the winter months.
  • Choose a race where you can hang out with your running “family,” like Angela’s in Waco, TX.
  • Check out the Marathon Maniacs and 50 States Marathon Club sites for race resources.
  • Stay active, do the walk-run method, and stay connected to fellow runners.
• Check out Angela’s site at running-the-distance.com.
• The following races are mentioned during this episode:

Winter Race Recommendations

• The Miracle Match Marathon in Waco, TX, is held on January 31, 2016. The Race Director is Nancy Goodnight, and the website is http://miraclematchmarathon.net/.
• The Texas Marathon in Humboldt, TX, has a New Year’s Day race that has a three-and-a-half-pound medal (everything is bigger in Texas!), which involves charity running and children’s events.
• Angela’s favorite warm-weather race is the Surf City USA race in Huntington Beach, CA, on February 7, 2016, which attracts 10,000 runners and includes a flat out-and-back course, where you run along over passes and along the ocean.
• The Yuma Territorial Marathon in Yuma, AZ offers runners a chance to run two states in one weekend.
• Tackle the Savage Seven Marathons in Ocala, FL, where runners can run seven marathons on seven consecutive days (oh my!). The Race Director is Chuck Savage.
• The Chevron Houston Marathon on January 16, 2016, started back in 1972.
• The Austin Marathon offers lovers a chance to run on Valentine’s Day 2016.

Spring Race Recommendations

• The Irving Marathon in Irving, TX, on April 16, 2016, expects more than 2,500 runners. The Race Director is Ronnie Chesko.
• The Oklahoma City Memorial Marathon is beautiful and passes by a reflection pond.
• The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to Race Directors Joel and Stacey Schiller, and Angela likes the early start for runners who need it. She loves the gorgeous stone railways, the flowers in blooms, and thinks the spectators are amazing.
  • Head over to org. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive $20 off the marathon ($90 by February 29^th with the TRLS discount; $10 off the half marathon ($75 with the TRLS discount by February 29th; $10 off a four-person relay team ($150 with the TRLS discount by February 29th) and $20 off an eight-person relay team ($300 with the TRLS discount by February 29th)

Summer Race Recommendations

• The Turtle Marathon in Roswell, NM, supports Multiple Sclerosis and is held on September 3, 2016 at the very end of the summer.
• The Pocatello Marathon in Pocatello, ID includes a nine-mile decline, where Angela got her world record.
• The El Scorcho Run at midnight in Fort Worth, TX, in July is quite the endurance challenge.
• The Park City Marathon is beautiful.
• The ET Full Moon Marathon in Las Vegas, NV is a middle-of-the-night race that includes almost two and a half hours’ worth of moon shine during the race on August 20–21, 2016.

Fall Race Recommendations

• The Hancock Shaker Village race in Pittsfield, MA, took Angela 10 hours and 48 minutes. because it’s all uphill and on rocks!
• The Eversource Hartford Marathon in Hartford, CT, on October 8, 2016, which benefits the Foodshare of Greater Hartford.
• The Green Mountain Marathon in Green Mountain, VT on October 9, 2016, offers a flat out-and-back course along apple orchards.
• The Bank of America Chicago Marathon on October 9, 2016, is where she PRed.
• The Fort Worth Marathon promotes exercise and health in the community and is on November 13, 2016. The Race Director is Steve Looney.
• The 72-hour UltraCentric race is an endurance run on November 17–20, 2016 in Grapevine, TX.
• The Williams Route 66 Marathon on November 19, 2016 is a well-organized race.
• The Cowtown Marathon includes both the full and half marathons, runs past a golf course and a stock yard, and is on February 28, 2016.

Recommendations by State

• In Wisconsin, Angela likes the Lake Geneva Marathon.
• In Virginia, she likes the Shamrock Marathon and the Marine Corps Marathon.
• In New Jersey, Angela likes the Jersey Shore Half Marathon.

Sports Suds
Sport Suds is a runner’s dream that launders your clothes gently and scent-free. Make sure to take care of your family’s laundry too, by using this amazing laundry detergent, which is perfect for newborns too! As TRLS listener, get 25% off your order when you sprint over to www.sportsuds.com and enter code RUNLIFE at checkout.

Serena Marie, RD: Carbs
Serena Marie, RD answers a Periscope viewer question, “When is the ideal time to eat carbs?”

• Keep in mind that every body is different.
• Carbs get a bad rap at times, so remember that Serena defers that we get carbs from non-starchy foods.
• Carbs create a spike in insulin that acts as the “annoying neighbor” to get your cells to open up and let sugar in.
• Carbs are best utilized before your workout.
• Post-workout (40+ minutes of cardio), you can eat carbs to replenish sugar for your muscles.
• For people who have trouble sleeping, having a serving of carbs an hour before bed might be helpful (like milk or fruit).
• Sometimes diabetics find that their blood sugar is elevated in the morning, so they might benefit from a lower-carb breakfast.

Mike Clarke
Mike Clarke joins the show to chat with Kari about the half marathon option for the Big Beach Marathon.

• Out of total registrants so far, approximately two-thirds (65–70 percent) have registered for the half marathon versus the full marathon.
• Next week, Mike chats about the course and what to expect along the course (fuel, pit stops, and so on).
• Remember that as a TRLS listener, you can get a 15 percent discount when you go to com and enter code RUNLIFE during the registration process!

Serena Marie, RD: Injury Update and Races

Serena Marie, RD (lovingly called “SMRD”) joins Kari again to update listeners on her injury and to give some stellar race tips.

• Serena gives listeners an update on her injury.
• She talks about the important lessons she has learned from physical therapy.
• Learn what race SMRD really, really wants to run in the spring.
• Kari gives some exciting news regarding the Delaware Marathon Festival on May 8, 2016!
• Serena and Kari provide some race tips, like packing, not starting out too fast at the beginning of a race, bringing comfortable shoes to wear post-race, keeping tabs on the weather report about 18–36 hours before race day, and more!
• Also, check out the Nike Women’s Half Marathon review from Episode #9 HERE and the Delaware Marathon Running Festival from Episode #12 HERE.

Next week, Kari interviews Jae Grunke, who is a running form expert.

Also, don’t miss Kari’s guest appearance on Jeff Sanders’ The 5 AM Miracle Podcast HERE. Kari chats about how she formed her own personal dream team to help her accomplish her personal and professional goals.

Namaste TRLS brothers and sisters!

Contact:

Angela Tortorice:

Facebook: /angela.w.tortorice

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Kari unveils the new show sponsor—Jabra and their versatile wireless earbuds. Go-to real food dietician, Serena Marie, RD, talks about nutrition trends in 2015 and what must-eat foods you shouldn’t miss in 2016. Kari and Serena talk about their 2016 mantras, and Kari shares a Runner of the Week “LoveMail” from rock star runner Dale from Canada. The latest Book Club books are unveiled, as well as a new Runner of the Week sponsor. And Mike Clarke of the Big Beach Marathon returns to entice us with some Alabama shopping opps.

Happy 2016, TRLS sisters and brothers!

We want to hear more from you! Do you have a new mantra for the year? Are you running any cool new races? Head over to therunninglifestyle.com/join to receive the 11 Strategies to Live the Running Lifestyle and gain direct e-mail access to host Kari Gormley.

Exciting News
Something exciting is happening in TRLS land! The one and only Jabra (mentioned in Episode #105) is a show sponsor! Jabra, a Danish company, makes top-of-the-line wireless earbuds.

They don’t fall out of your ears, you can customize the ear buds size to fit your ears in five unique ways, and they are amazingly easy to pair with your smartphone and Bluetooth technology. You can walk away from your phone without being connect by gangly cords. Hallelujah!

Win a free pair of Jabra earbuds and some one-on-one Skype with Kari herself by going to Jabra.com/TRL. Through this link, you can sign up for a free Jabra newsletter that’s chock full of personalized offers and special discounts.

Book of the Month
Don’t forget that Jeff Sanders’ is the book of the month for January.

Also, make sure to listen to this episode to see what the upcoming books are for February and March 2016.

Serena Marie, RD
You hear it on the show nearly every episode: Every body is different. Serena Marie, RD wants you to find your key strategies to sustainable, lifelong healthy nutrition. There were some trends in 2015 that Serena Marie, RD, recaps for us:

• Trend 1: The clean-eating movement
  • Try to eat less processed foods (even whole grain pasta or whole bran cereal).
  • Swap from foods that have several items in the ingredients list to foods that have a single item or two.
  • Serena gives us the real deal on oatmeal.
  • She also touches on calorie counting and clean eating.
• Trend 2: The If It Fits Your Macros (IIFYM) movement
  • Macronutrients are the main constituents of calories and are made up of fat, carb, or protein sources.
  • Balance your meals with fat (healthy oils), carbs, and protein.
• In 2016, Serena would love to see a union of the trends—with the mindset of no guilt or self-shaming.
• Check out the chromium information referenced in this segment by reading the article Micronutrients in Health and Disease.

Sports Suds

Sport Suds is a unique type of laundry detergent that is literally an investment in your running clothes. Take great care of your running clothes, along with your whole family’s laundry loot, by using this gentle, scent free detergent. As a listener of TRLS, you can receive 25% off your entire order when you run over to www.sportsuds.com and enter code RUNLIFE at checkout.

Also, check out Becky Fedora Clayton’s review of Sports Suds on her blog Run, Becky, Run here:

LoveMail: Runner of the Week

This week’s Runner of the Week, Dale, is a 50-something rockin’ runner, who wrote to Kari on Christmas Eve.

• Dale gushes about TRLS, Serena Marie, RD, and the tips and tricks that she has learned from the show.
• Hear how she fell in love with running in 2015 and started running when she was 57!

Mike Clarke

Mike Clarke, founder of the Big Beach Marathon and Half Marathon in Gulf Shores, AL (happening on January 31, 2016) gives us a taste of what you or your family can do while out and about in Alabama.

• Traditional souvenir shops
• Quaint stores that have been around since the beginning of the Big Beach tradition
• Tanger Factory Outlets
• Big box stores in nearby Mobile, AL and Pensacola, FL
• Nice downtown area (shops and restaurants) in Fair Hope, AL

Remember to take advantage of your exclusive 15% discount when you enter RUNLIFE during registration checkout at http://bigbeachmarathon.com/register/.

Next week, Angela Tortorice visits the show to share how to pick out a race, how to select multiple races in a weekend, and how to travel the smart way. She knows the lay of the land, and she and Kari even play some games. Kari will also give you some tips/advice about racing.

Namaste TRLS brothers and sisters!

Contact:

Serena Marie, RD:

Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:

Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley