The Flourishing Experiment

Come along and celebrate with Serena Marie, RD, Meaghan Nana-Sinkam, Cheryl Brown and me as we celebrate the 50th episode of the Running Lifestyle Show. We talk about the gift of running and podcasting, memorable episodes, the roller coaster of emotions, and putting intentions out to the universe and receiving them. We also talk about running in Chicago.

Direct download: christmas-cheryl-12-25-lq.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Serena Scott Thomas, Chi Running coach, explains how to run with Chi Running principles in addition to sharing her love of running. Serena oozes inspiration on how to get out of bed and go for a run. We hear from John Harris of the Back of Pack podcast about what happens when you are the last person to finish a race. Serena Marie, RD, tells us how to pick the best dark chocolate.

Direct download: serena-scott-thomas-12-2014-lq.mp3
Category:Health -- posted at: 7:30am EDT

Margaret Webb, author of Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer, shares her year of researching older runners and how they keep running strong. We also discuss Margaret’s year of dedicating herself to having a super-fit year. Margaret gives us tips on how to start and keep on going. Serena Marie, RD, busts the food myth about Greek yogurt and runner-of-the-week Tricia Meyer shares how running has changed the lives of the people around her.

Direct download: margaret-webb-12-2014-lq.mp3
Category:Sports and Recreation -- posted at: 5:05am EDT

Susan Nowell, physical therapist, comes back on the show to talk about common injuries that occur during the holidays and how to prevent them. Susan also answers listeners’ questions regarding IT Band issues and stress fractures. Serena Marie, RD, shares what foods to eat after a run to aid in recovery.  Jason Pina is our listener of the week, and he explains how running marathons has changed his life.  Our monthly guest, Vinnie Tortorich, trainer to the stars, talks about a problem area many runners ignore.

Full show notes:

Direct download: susan-nowell-12-2014-lq.mp3
Category:Sports and Recreation -- posted at: 7:32am EDT

Kathrine Switzer, the first woman to run the Boston Marathon legally in addition to winning the New York City Marathon and creating the possibility for women to run the marathon as an Olympic sport comes on this very special Thanksgiving episode to share her story and inspiration. If you are looking for a spark to get you running, then here it is. Serena Marie, RD discusses how to respond to unsolicited comments about what you are eating at holiday events. The listener of the week is Trey Beauchamp who shares how adopting a fat-adapted diet has changed his life for the good.

Direct download: kathrene-switzer-11-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Your Holiday Guide to Food & Mindset w/ Serena Marie RD, & Jan Hoath - Serena Marie, RD joins us to discuss all things food for the holidays. Jan Hoath talks about the holiday prism, how to honor yourself and happiness during the holiday season. We also talk with Listener of the Week Grant Crowell who shares his favorite running apps and his motivating running story.

Direct download: holidays-11-2014-lq.mp3
Category:Health -- posted at: 4:12am EDT

Serena Marie, RD and I talk all about cheering for the runners along with the good times and challenging times we had in the NYC. We banter back and forth about the fun people we met along the way and the inspiring runners we saw. I also talk about attending the expo, a shakeout run with Dean Karnazes and the Road Runners Hall of Fame ceremony.

Direct download: nym-impressions-11-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

We hear about five runners' NYC Marathon experiences along with some tips and tricks to running a successful marathon. Coming back on the show are Dean Karnazes, Leeann Faust, Sarah Boschung, listener Erin Mahr, and Stephen Brown.

Direct download: nyc-marathon-recap-11-2014-lq.mp3
Category:Sports and Recreation -- posted at: 5:11am EDT

Vinnie Tortorich comes back on the show to share with us why it's key for runners to strength train. He also discusses what Zone 2 Training is all about and how it can help you run faster. Serena Marie, RD comes on to discuss another set of food myths associated with a well-known food.

Direct download: vinnie-tortorich-11-2014-lq.mp3
Category:Health -- posted at: 4:20am EDT

Time Magazine has called Dean Karnazses one of the most influential people in the world, and he comes on the show to discuss how he has used his passion as his vocation. We take a nice road trip with Dean and discuss how and why he left the corporate world to become a board member for Girls on the Run. We hear about favorite travel memories with his family, the people who have been affected by what Dean has done, and so much more. In addition, we talk with our listener of the week, Leeann Faust, about her upcoming dream marathon, the New York City Marathon. Serena Marie, RD answers a listener’s question about a fat-adapted diet.

Direct download: dean-karnazes-10-2014-lq.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Modern day medicine woman and advanced accredited coach discusses the correlation between one's thoughts and actions. Teri discusses what could be going on with you when you're feeling fatigued, what to do when you wake up at 3:00 AM, what to realize when people question your active lifestyle and more. Serena Marie, RD busts the food myth that whole grains are good for you. Listener of the week Kelli Patin shares how she is easing in to running.

Direct download: teri-goetz-10-2014-lq2.mp3
Category:Health -- posted at: 7:16am EDT

This is one L O N G run of a show when Serena Marie, RD and I go in-depth about all things 2014 Chicago Marathon. We discuss the course, fans, inspiring stories, restaurants, fueling strategies and much more.  Serena Marie, RD also discusses what happened in her personal life to lead her to make the decision not to run the Hartford Marathon.

Direct download: chicago-marathon-10-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

I discuss at a high level the ins and outs of the Chicago Marathon, from the application process to all things race day. The information and statistics could help you decide if this is a race that would match  your goals for running a marathon.

Direct download: chicago-marathon-short-10-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Serena Marie, RD joins us to share her wisdom to fuel for your big run. We discuss being fat adapted, carb diets, how to test food, and what to look out for to avoid digestive issues while running.  Serena busts the food myth that butter is bad.

Direct download: pre-chicago-10-2014-lq.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

The Top Five Regrets of the Dying. Each regret is discussed and how it potentially shows up in one's life.

Direct download: five-regrets-10-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Vanessa Hayes, a certified Professional Organizer, and her husband Daniel Hayes come on and share with us how they live a simplified life. They give us tips and tricks on how to organize your life, which plays in to how you organize your home.  This episode is full of inspiration and how-to tools.

Direct download: dan-venessa-hayes-10-2014.mp3
Category:Health -- posted at: 4:10am EDT

Bart Yasso, Runner’s World Chief Running Officer, discusses how running has saved his life and taken him all around the world. We hear how to start running, why running is taking off right now, and how to be a part of the running community. Bart gives us the low down on the Bare Bones 5K in good detail. He also shares with us how Lyme disease has impacted his running. Whether you’re a seasoned runner or just thinking about running, you’ll want to hear this interview.

Direct download: bart-yasso-9-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Dominick, who is a massage therapist and yoga teacher, discusses bad memories from his childhood of being chased by bullies to actually embracing the sport of running and liking it. We hear about the fun 5K races that Dominick runs and how he uses running as a time to meditate and be mindful of how his body is moving.

Direct download: dominick-martio-9-2014-lq.mp3
Category:Health -- posted at: 4:10am EDT

Nik Toochek, youngest person to run 7 marathons on 7 continents, comes on the show with his dad to discuss his dream, how his family financed the trip, how he juggled it with only being 10 & 11 years old, and how he has raised money for kids who normally wouldn’t have coats. We discuss the highlights of each marathon and the amazing things Nik and his dad Dan Toochek saw while being present in the moment.

Direct download: nik-dan-toocheck-9-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Grant Baldwin, motivational speaker and all-around good guy, comes on the show to share his tips and tricks of balancing a career that takes him around the country with a family of five while participating in runs and triathlons. We hear a lot of inspiring ideas and thought provoking questions about how to make your life great.

Direct download: grant-baldwin-9-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Serena Marie, RD comes on the show to discuss a fat adapted diet, sweet potatoes, and also the sugar detox program she is currently on. I also talk with Meaghan Nana-Sinkam to hear about her experience at the Bird and Hand 5K and Half Marathon in Bird and Hand, PA.

Direct download: bird-in-hand-9-2014-lq.mp3
Category:Health -- posted at: 4:41am EDT

Anna Vocino, actress, comedian, voice-over talent and hit podcaster shares how she slips running and strength training in to her Hollywood lifestyle. We discuss Anna’s journey to finding out she has Celiac disease and then switching over to a grain-free sugar free cookbook. Anna’s a funny lady and was a riot to chat with.

Direct download: anna-vocino-9-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Eric Tivers, licensed clinical social worker, psychotherapist and man with ADHD discusses the huge benefit of exercise for getting more things done. He shares tips and tricks of how to be intentional with your time and must-read and -have apps.

Direct download: eric-tivers-9-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

If you’re racing around or just visiting Disney World, you won’t want to miss this episode. My husband Robert Gormley and I talk about where to run and not run at Disney World. In addition, I discuss my favorite and not-so favorite restaurants to eat gluten free while Robert talks about all the dishes he enjoys (with gluten) in our four visits in the past four years to Disney World. We also talk about the deluxe hotels we have stayed at ands also discuss a moderate hotel we are looking to stay at next year.

Serena Marie, RD joins the show for Free for All Friday and discusses the food of the week, micro greens.

Direct download: disney-recap-9-2014-lq.mp3
Category:Health -- posted at: 4:30am EDT

Cheryl Brown, personal trainer and running coach, shares with us how she started running and what is the key to success for beginners. We discuss the number one mistake new runners make, the equipment a runner needs, how to strength train at home, and how to mix things up when you’re looking for a change.

Direct download: cheryl-brown-8-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Valerie Groth shares with us how completing a run you never thought possible can help you realize that the impossible is possible. From a life coach and social worker, we hear how finding the one thing that makes you get outside of your comfort zone can make a huge difference in your relationships and how you view the world. Val gives some great tips about what to have while running a race, and where to find motivation.

Direct download: val-groth-9-2014-lq.mp3
Category:Health -- posted at: 2:15pm EDT

Kari discusses Jeff Haden’s article "7 Things Happy People Do" and how running is integrated with happiness. Serena Marie RD comes on the show and reveals the Food of the week and why garlic is a great herb to eat. Kari and Serena share many recipes of cooking with garlic.

The Running Lifestyle also launches its first Monthly Challenge which is (drum roll please):

Write down 3 things you are grateful for 5 times a week.  Being grateful for the small things is something happy people do.

I’d love to hear what you are grateful for and how the challenge is working for you. Please check in with your progress on Facebook, Twitter or by emailing me and we can help keep each other be accountable to writing down what we are grateful for.

Serena Marie, RD discusses garlic and how it's great for our hearts and rich in sulfur and selenium.  Serena likes to make her own salsa with uncooked garlic tomatoes, avocado, and cilantro. 

She also likes to roast broccoli in a 400 degree oven with lemon and parmesan. When the brocolli comes out of the oven, toss it with pine nuts and fresh garlic.

Himalayan salt is her preferred type of salt. It doesn’t need to be iodized because its already iodized.

Kari puts garlic in a marinade or salad dressing and presses a lot of garlic at once. By pressing a lot of garlic at one time, it makes it possible to save the extra and use in other recipes.

Direct download: kari-happy-people-9-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Nichole Bukowski, a runner, educator, Balanced Athlete instructor, Spin instructor and yoga instructor shares her passion. If you’re having a challenging time right now, then you definitely want to drop everything and listen to Nichole. I had goose bumps interviewing her and I wonder if you will too listening to her story.

Show Notes

    Running as a Kid
    Watching the Boston Marathon as a student at Boston College and the tool of visualization
    Her first marathon and how she was connected
    How she cross trains and teaches at the same time
    The School she runs (pun intended) and how movement helps students
    Why run with friends and/or a running club
    How running got her through a divorce and job loss at the same time
    Her favorite quotes to get “fired up”
    The Magic of Marathon Monday


Nicholes’ Go To Words of Encouragement:

“Live in the Moment You are In”

“Meet yourself where you are at”



Sommerville Road Runners

Contact Nichole

Direct download: nichole-bukowski-8-2014-lq1.mp3
Category:Health -- posted at: 4:00am EDT

Nicole Randazzo, occupational therapist (OT) shares with us the power of having our bodies in a calm state to be able to attend to everything we need to attend to on a daily basis. Understanding what physical activity makes us feel our best and then fitting it in the day needs to be a priority and Nicole discusses her trick to get it in.

Topics Discussed

    What is sensory processing and why should we care
    Why diagnosis such as autism, ADHD-PI, and sensory processing disorder are on the rise
    Executive functioning, what it is and how it affects your life
    The power of knowing what type of movement helps bring you in to a calm state
    An activity in schools to help center children that all people can use
    What’s going on if you find that, as you age, you get motion sickness earlier than you think
    The go to mantra Nicole has to make sure she is able to juggle family and career while seeking balance

Reach out to Nicole via

Direct download: nicole-randazzo-8-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Serena Marie, RD joins Kari to talk about collard greens and why they are so good for us. In addition, Kari chats one-on-one about how connection and intention go together and how this led to Kari meeting her husband.

Direct download: kari-connection-8-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

 Megan Martin shares with us how she went from hating running, to competing in Iron Man’s, to qualifying for the Olympic Trials to almost dying. She shares with us her motivation and the surprise she had during her recovery.

Show Notes and Mentions

    How she went from hating running to liking it
    What she tells her training clients to get them motivated to start running
    How she balanced running when she was newly married
    How she almost died
    How her life drastically changed after her illness
    Words of Encouragement
    How she balances life and exercis


TNT Fitness

Mike O’ Raley

Recommends BOB Ironman Stroller (affiliate link)

JFK Ultra Marathon goes through Hagerstown

C&O Towpath

Mantra “It's supposed to be hard. If it wasn’t hard, everyone would do it.  The hard… is what makes it great.” Jimmy Dugan in A League of their Own.

Find Megan on Facebook at Megan Knepper Martin.

Direct download: megan-martin-8-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Bob shares why metabolic training is what so many Olympians are using to gain metabolic efficiency, also known as a fat-adapted diet, instead of a traditional high-carb diet.  We find out what he eats and his favorite go-to sources of energy while training for hours. We also discuss his approach to habits in regards to food and hear how he avoids injuries by his daily morning ritual.

Show Notes:

    Bob’s education (he’ quite the educated man)
    His own experience and how it has changed his eating plan and also the athletes he works with
    How decrease your risk of gi distress
    What Generation UCAN Generation UCAN Nutrition is and why its growing in popularity
    What Bob eats and when to take in fuel when endurance training
    How to make your own fuel for long distances
    Having a healthy relationship with food
    How he stays injury free as an endurance athlete

Shout Outs:                       

    Vinnie Tortorich
    Angie and Trevor

Contact Bob




Direct download: bob-seebohar-8-2014-lq2.mp3
Category:Health -- posted at: 4:00am EDT

Serena Marie RD and Kari discuss how beets are one of the healthiest foods and why they’re great for runners.  In addition, Kari discusses the power of intention and relates it to what Joanne Ambrogi and Jeff Sanders said in their episodes.

Beets are great because they have a nitrate count. This is good for us because nitric oxide helps us runners run longer and with out feeling tired.  Nitric Oxide is best if consumed frequently.  Other sources are nitric oxide are dark green leafy vegetables, spirulina algae and cherries.

Serena likes to have beets: 400/425 oven with oil and make soft - she likes finely cut beets with feta cheese in salad.

Kari likes to have beets: in tinfoil, not washed and throw on the grill for an hour

Goat cheese with beets with a spring vegetable mix with a home vinaigrette

Serena suggests taking leaves from beets and taking them off and putting them together with the spring mix

Beets and oranges go together a lot

Shout Outs:

Sam Andrus

Marathon Training Academy

Wait Wait Don’t Tell Me

Vinnie Tortorich

Fitness Confidential

Anna Vocino

Podcast Movement

Grant Baldwin

Jasper Ribbers

Johnny Gillespie & Empowered Yoga

"You are the Average of the Five People you Spend the Most Time With”

A challenge for you:  When you are ready to do something, ask yourself, "What is the intention of doing what I am about ready to do?"

Direct download: kari-intention-8-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Jeff Sanders is the host of the 5 AM Miracle podcast, a 10-time marathoner, productivity strategist and a highly motivated guy who shares his love of running with us.  He shares with us how he structures his time to accomplish his goals and maintain a healthy lifestyle.

Show Notes
    What happened when he returned from studying in Prague
    How he started to get his health back
    The mistakes he made running his first of 10 marathons
    Productivity strategies
    The power of intentionality
    What running does for him
    What he has found out the hard way in regards to running
    His favorite app to grab his thoughts while running
    What to listen to while running

App discussed: Say it Mail it

Quotes discussed:
"Never limit where running can take you.” Bart Yasso
“The miracle isn't that I finished. The miracle is that I had the courage to start.” John Bingham

Shout outs:
Johnny Gillespie (episode 7) of Balanced Athlete
Steven Brown (episode 4), coach for Team in Training

Twitter: @jeffsanderstv

Direct download: jeff-sanders-8-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Joanne is a PT, yoga teacher, massage technician and world-class athlete who shares with us the importance of  being present not only while running, but every day. We discuss how and why creating a team to treat you as a runner is important, tips and tricks to think of while running in addition to the all-important question of why we run.

Show Notes:

    Joanne’s education and experience as a World Class Athlete
    What is integrative PT and how yoga plays a role
    The importance of having the time to ask a patient about their history including their childhood to better be able to diagnose what is happening with their pain
    Why having a team to help you heal is key
    When you are at dis-ease and how it can turn to disease
    "The most precious gift we can offer others is our presence.  When mindfulness embraces those we love, they bloom like flowers’"

Thich Nhat Hahn

    Run while you are running and what that means
    Why running without music and podcasts (sigh!) is a good idea
    Tips of what to do during the day to keep yourself injury free
    How to run on different types of surfaces
    What to do every hour during the day to help keep you present
    Joanne’s mantra of breathe in and think "I am", breathe out and think "here now", breathe in “I am”, breathe out “At Peace”

Joanne’s links:

Ambrogi Integrative Health Services Inc.

Direct download: joanne-ambrogi-8-2014-lq.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Sarah shares with us her experiences as a runner in NYC including many races and places to train along with her favorite places to eat.  I chime in with my favorite restaurants and my experience running the Staten Island Half Marathon.  We also talk with Serena Marie RD about the food of the week.

Here are Sarah’s recommendations on running and eating in the NYC

Places to Run in NYC:

Central Park: My favorite place to run in Central Park is the Reservoir. It is a 1.5 mile loop so it is easy to keep track of your distance; there are also three other long distance routes to choose from in the park--6.1 miles, 5.2 miles, and 1.7 miles

Riverside Park along West Side Highway: My favorite place to run because you have incredible views of the Hudson River as well as other NYC landmarks such as the Freedom Tower and Statue of Liberty; the running path stretches from the George Washington Bridge to Battery Park. There are several amenities along the way such as bathrooms and water fountains.

Prospect Park: For those who don't live in Manhattan or want to explore another borough, Prospect Park is a wonderful place to run in Brooklyn.

Brooklyn Bridge Run: Running across the Brooklyn Bridge (1.1 miles) affords beautiful views of the NYC skyline if you start in Brooklyn and run to Manhattan. If you decide to start in Manhattan and run across the bridge to Brooklyn, you can stop at Grimaldi's Pizzeria for a slice of pizza or the Brooklyn Ice Cream Factory for a scoop of delicious ice cream. Watch out for the cyclists on the bridge!


Races Discussed on the Show:

TCS New York City Marathon:

   The marathon will be on November 2, 2014.

Philadelphia Marathon:

NYC Half Marathon:

5th Avenue Mile:

Staten Island Half Marathon:

NYC Runs: sponsor several runs in the New York Metropolitan Area (including Roosevelt Island)



NYC Restaurants:

Pure Food and Wine: all raw and vegan;

Peacefood Cafe: vegan;

Grammercy Tavern:

ABC Kitchen:

Sushi Nakazawa:


Restaurants I recommend:

Blue Ribbon Sushi

Kefi (Greek)

Pure Thai Chop House


Pick a Bagel

Poke Sushi

(Looks like Topaz Thai is no longer open in NYC.)


Fun Things To Do in NYC from Sarah:

Chelsea Market: Grab some food at one of the many restaurants located inside Chelsea Market (Beyond Sushi and One Lucky Duck are personal favorites) and take your food to The High Line for a picnic. The High Line is a public park built on a rail line elevated above the streets.;

Brooklyn Bridge Walk: I personally like to start in Brooklyn and walk to Manhattan--beautiful views of the NYC skyline. South Street Seaport is nearby when you finish the walk and can be a nice place to grab lunch or a boat ride. If you start in Manhattan and walk to Brooklyn, make sure to check out the Brooklyn Bridge Park when you come off the bridge (

Cloisters: Such an idyllic spot in Manhattan ( Located in Fort Tryon Park in northern Manhattan, the Cloisters offers magnificent gardens, works of art, and concerts.

9/11 Memorial: Beautiful and moving. Also, make sure to check out the newly opened museum (


Kari’s Must Have Book for Sightseeing with Kids in NYC:

City Walks with Kids: New York: 50 Adventures on Foot

Get in Touch with Sarah

Direct download: sarah-boschung--nyc7-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Rebecca Farrell, mom and small business owner, shares what makes her motivated to run 5k races.  We discuss the challenges of owning your business while taking care of your family and yourself.  Also discussed is the love of all things Disney.

In this episode, we discuss:

- Challenges of being a mom and business owner, along with moving from a walking city to a driving city

- What happens when you are put on modified bed rest and how that affects your body for after baby

- What motivated Rebecca to train and run her first 5K

- Rebecca’s best feeling while running

- What is motivating to get the training in for the next 5K

- What Kari has to say about people watching you while you’re exercising

Races Discussed: - Run Disney - Rugged Maniac Atlanta Half Marathon - Jeff Galloway Half Marathon

Stores/Businesses Discussed: Phidippides Dave’s Vacation Club Services

Get in Touch with Rebecca:




Direct download: rebecca-farrell-8-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

This episode brought tears to my eyes.  Get ready to hear how a running program for girls who are in 3rd through 5th grade changes their lives and teaches them key lessons for life through conversations, games and running. Kim Chitty, executive director of Girls on the Run Delaware, and Liz Baldwin, marketing director of Girls on the Run DE, share what the program is all about and how it's not only impacting girls’ lives, but their families and communities too.


Topics discussed are:

-          What is mission of Girls on the Run (GOTR)

-          What is included in this 75 minute program that takes place twice a week after school for 10 -12 weeks

-          The importance of setting a goal for yourself and how chipping away at it week after week makes it happen

-          The FUN race day experience

-          How it began with Molly Barker in Charlotte, NC in 1996

-          How Nationally Ranked Runner Haley Pierce got her start in running

-          How Kim and Liz balance their roles at GOTR with family and their own wellness and running

-          What Kim does not want written in her obituary

-          How and Why to learn how to say No (hint, not Nancy Reagan type of No)

-          The impact one person can make

-          Pricing and Registration for GOTR

-          How to donate through the app to support GOTR


Facebook: Girls on the Run Delaware

Twitter: @GirlsontheRunDE

Direct download: chitty-baldwin-gotr-8-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Three opinions of the Delaware Marathon Festival and comparing the race to the Caesar Rodney Half, Nike Women’s Half in DC, Rock 'n' Roll Philly, and Rehoboth Beach Seashore Half Marathon.

Races discussed in addition to the Delaware Marathon Festival half marathon:

Caesar Rodney Half Marathon, Wilmington, DE

Nike Women’s Half in DC

Rock n Roll Philly

Rehoboth Beach Seashore Half Marathon

Direct download: DE-Half-Marathon-8-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Angie and Trevor Spencer: Running Can Change your life  - Angie and Trevor discuss how and why Angie decided why to run a marathon in between pregnancies and how it changed her life. She had it in her head that she had to run a marathon, so she did.  Through this journey, Angie inspired to Trevor to run marathons, which has helped them grow their business while inspiring others.

    Why Angie started running long distances
    What injury Angie had to overcome to run her second marathon and what she learned from it
    How Trevor didn’t really like to run and how he became a marathoner
    Angie’s new found way of eating and how it impacted her energy
    Books that have inspired Angie
    How crossing a finish line can be transformative
    Trevor’s new running inspiration
    The story of Marathon Training Academy’s tag line

Books Discussed

Fitness Confidential by Vinnie Tortorich with Dean Lorey

Why We Get Fat and What to Do About it by Gary Taubes

Direct download: angie-trevor-mta-6-2014-lq.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Ryan Callahan, from Philadelphia Runner, discusses the latest and greatest in running shoes and gear, why its key to get properly fitted for running shoes, and products that help you recover.  He also shares tips how to transition in to running and the different types of running clubs you can join.

    Sprinter who went from UC Boulder to Philadelphia
    How he started long distance running (it took a bit of time)
    How running clubs are social clubs
    DC Shake Shack has a running club, Fishtown Beer Runners, Young Involved Philadelphia and Philadelphia Runner have running clubs
    Why go to a speciality store to get running shoes
    Trends in running shoes
    What is important when selecting apparel
    Why to think about purchasing a GPS system
    Why its so important to have measurable goals and the tools that you can use to measure your goals
    Products that help you with recovery
    Must have products for the summer

Running stores are amazing places to not just get fitted properly for shoes, but to also connect with fellow runners.  I frequent my local running store, and if they don’t have something in stock, then I go to Amazon.  I want what is best for you and getting fitted properly is key.  If you are unable to stop in at your local running specialty shop for shoes or products, then I recommend you go online. The products listed below are links to Amazon and do provide a commission to me. This commission helps keep the show running.

Here are links to products Ryan discussed:

Garmin Forerunner 910XT Sport Watch

j/fit Super High Density Foam Rollers

The Stick Massage Stick

Vitalsox Compression Socks

Nathan Hydration Belt

Nathan Handheld Water Bottle Carrier

Headsweats Sports Hat

La Roche-Posay Facial Sunscreen

Nathan Training Journal

Check out:


Nike Fuel

Philadelphia Runner

Direct download: ryan-callahan-8-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Three opinions of the Nike Women’s Half Marathon in DC April 27, 2014 and comparing the race to Disney Princess Half, Disney Wine and Dine Half, Rock n Roll DC Half, Caesar Rodney Half, and Delaware Half. We also introduce the food of this week: tomatoes. Listen in to learn about some new recipies.

Races discussed in addition to the Nike Women’s Half Marathon:
- Caesar Rodney Half Marathon, Wilmington, DE
- Delaware Half Marathon, Wilmington, DE
- Disney Princess Half Marathon, Orlando, FL
- Disney Wine and Dine Half Marathon, Orlando, FL
- Rock ’n Roll DC Half Marathon
- Cherry Blossom 10 Miler - Washington, DC

Direct download: nike-half-recap-7-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Elsie is a Mom, Yoga Instructor, Podcaster, and is Libsyn’s podcaster happiness expert.  She shares with us many ways to slip in activity when you can’t run and how to nurture yourself through tea, essential oils, sleep and yoga.   Elsie shares the essential hip opening yoga poses for runners in addition to the importance of back bends.

Going from Actress in Hollywood to Mom in Pittsburgh
How to slip in activity as she is currently not running
How she balances teaching yoga with her family life
What to do when you want to reach for caffeine
Listening to your thoughts and what they’re telling you
What is the worst thing you can do with your life
Her favorite essential oils and what they do for her confidence
Summer ice tea with Dandelion and Chamomille is a favorite right now
Favorite yoga poses for runners which are lounges, Pigeon, Half Frog Pose, Pigeon #2,  Hero poses (one of my favorites) and back bends

Links for yoga poses Elsie recommended:
Twitter: yogeek

Direct download: elsie-escobar-7-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Johnny Gillespie, a certified strength and conditioning coach, yoga teacher and meditation teacher shares with us how being present and mindful with our everyday movement impacts our running. We discuss how runners can use yoga to help them avoid injuries.

Show Notes:

    What is a Strength and Conditioning Coach
    When do we start moving in a way that is not helpful for our bodies
    Ideal running form
    What to turn to when times get tough
    Where to run and eat in the Philadlephia and Wilmington, DE area
    Words to live by

Links to People, Businesses discussed:


Direct download: johnny-gillespie-7-2014-lq.mp3
Category:Health -- posted at: 4:00am EDT

Serena Marie, a registered dietician and nutritionist, shares with us what a fat adapted diet is, how to figure out how many carbs your body needs, and how to fuel as a fat-adapted runner on a long run. If you've ever wondered about the ideal food for training as a runner, or what to eat in general, this is the podcast for you. Is a high carbohydrate diet a good idea for runners? What is a fat-adapted diet all about? Serena has a lot of gold nuggets and her enthusiasm for a fat-fueled diet does not disappoint.

Discussed this episode:

    Her Running History
    Why 5K training is more challenging than running Half Marathons
    What the difference is between a Dietician and Nutritionist
    What is fat-adapted running vs high cb running
    Fat adapted is less inflammatory on the body
    What can contribute to a “bad” run
    When to add carbs in if you are a fat-adapted runner
    Why high carb diet is not a great idea
    Women’s cortisol how it affects different parts of our body and why having some carbs can be good
    Why individualizing your eating plan is so key and more complex for a woman vs. a man
    When we increase carbs does it mean we are no longer fat-adapted and how to do it
    How to coordinate carb intake in relation to the days you train and when during the day
    Each body is different and how to add in carbs
    Fuel sources for long runs for fat-adapted runners
    When to take fat sources during a long run and when to take in sugar
    What Serena takes is honey and Energy Bits (receive 25% off when you type in RDFuel at check out at together to decrease inflammation for the later miles
    Kari’s plan to add in carbs
    Recipe for rice balls
    Kari’s plan (make a link to the plan that Serena made for me) that Serena gave
    Remember this advice is not to be taken instead of seeing your doctor

Serena's Diet Recommendations PDF

twitter: @SerenaMarieRD

Direct download: serena-marie-7-2014-lq.mp3
Category:Health -- posted at: 2:52am EDT

Lane Olives is a wife and mother of two who is balancing being a business owner, an employee, and who is currently training for her fourth marathon. During our chat, Lane discusses how running helps her connect with friends and her family, how it became inspiration for her to start her own business, and a special trick she does for avoiding blisters while she trains for a marathon.

Races Discussed

Atlanta Half Marathon
Jacksonville Marine Corp Half Marathon
Seaside, FL
Atlanta Marathon
Kiawah, South Carolina Marathon

Facebook :
Twitter:  @EarnRaceKred

Direct download: lane-olives-7-2014-lq.mp3
Category:Health -- posted at: 2:29am EDT

Stephen (Steve) Brown is a husband, father, Team in Training coach, and someone with chronic leukemia who is sharing his passion for multi-sports one person at a time.  He shares with us information about how to start running and where to invest your money in the sport, how to transition from a marathoner to a triathlete, how having chronic leukemia has changed his life, and how it's impacted others.  There is a ton of inspiration in this podcast about how listening to your body is the best thing you can do.

Races Events and Organizations Discussed in the Podcast

Team in Training
Philadelphia Marathon
New York City Marathon
Iron Distance Triathalon - Challenge Atlantic City - Challenge USA
Sept 20 Cambridge MD Ironman

Twitter: @stephensbrown
Website: Remission Man

Direct download: steve-brown-7-2014-lq.mp3
Category:Health -- posted at: 2:13am EDT

Peter Shankman is quite a character. He shares with us how he became a runner (one of his reasons is especially interesting to women) and how he balances training for an Ironman with his family and career.  We discuss how Peter became a runner, how to fit in the training for an Iron Man, the mantra he says to keep on training for an event, why he listen to podcasts, and much more.

Other topics discussed:

    His run in with the NYC police in Central Park
    Why he enjoys meeting new people
    How he fuels for races
    How he is connecting business people all around the country and Canada
    The 13 marathons he has run
    How he trained for his best marathon
    What activities help him feel “normal” since he has the trait of ADHD
    Favorite Travel Memory
    Upcoming Races
    Words to live by
    Running Recommendations for NYC (hint Central Park and West Side Highway)

Running Resume Includes:


Ironman Resume:

    Training for 2014 Louisville Iron Man in August

Peter's Links

Twitter: @petershankman

Direct download: peter-shankman-7-2014-lq.mp3
Category:Health -- posted at: 1:54am EDT

Susan Nowell,  a physical therapist of 10 years, joins us in this podcast as we discuss the most common running injuries, how to prevent them, and how to cross-train. One of the biggest challenges to making running a lifestyle is in dealing with injuries. It has been said up to 80% of runners will sustain some type of injury every year. We also learn about stage races and what goes in to the training to be ready for a stage race.

Other topics discussed:

What are the most common running injuries
How to prevent injuries
What is a stage race
Key to cross training
A great way to tie your shoes

Read Susan Nowell's top 3 running injuries and how to avoid them.

Upcoming Race - The Half-Ironman in Tahoe
Her Site -

Direct download: susan-nowell-07-2014-lq.mp3
Category:Health -- posted at: 11:34pm EDT

1: Vinnie Tortorich: What is the Running Lifestyle Show?

Vinnie Tortorich is a best selling author, hit podcast host, and trainer to the stars. I asked him to interview me on my introduction podcast because he inspired me to do a lot of things, which is discussed through out the show. We take a lot of twists and turns during the interview and share a lot of laughs through describing what The Running Lifestyle Show is all about.

Vinnie’s book Fitness Confidential

People Vinnie and Kari discussed:

Marathon Training Academy

Chris Costman Anna Vocino

Timothy Noakes

Dr. De Agostino

Serena Scott Thomas

Jessica Gotleib

Dean Lorey

Peter Segal

Stephan Brown

Shannon Greifer

Tim Olson

Joann Baxas

Chris McCormack

Rich Roll

Mark Sisson

Howie Mandall

Dr. Sarah Gottfried

Races discussed:


LA Marathon

Ohi Marathon


Vinnie’s links:


Twitter: @VinnieTortorich


Direct download: vinnie-tortorich-7-2014-lq.mp3
Category:Health -- posted at: 11:10pm EDT