The Flourishing Experiment

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 and by signing up for the TRLS e-mail list at 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.


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!


Wendy Cicek Steiger:
Facebook: /wendy.ciceksteiger

Liz Whitteberry:
Facebook: Liz.Whitteberry
Twitter: @elizabethwh


Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:
final unedited 2 (1 of 1)
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Direct download: wendy-cicek-01-24-2016.mp3
Category:general -- posted at: 9:29am EDT

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 and by signing up for the TRLS e-mail list at 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!



Jae Gruenke:
Indiegogo Campaign


Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:
final unedited 2 (1 of 1)
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Direct download: jae-gruenke-01-21-2016.mp3
Category:general -- posted at: 8:00am EDT

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 and signing up for the TRLS e-mail list at 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
  • 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
  • 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 29th 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

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 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!


Angela Tortorice:
Facebook: /angela.w.tortorice


Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:
final unedited 2 (1 of 1)
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Direct download: angela-tortorice-01-14-2016.mp3
Category:general -- posted at: 4:00am EDT

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 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 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 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

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!


Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:
final unedited 2 (1 of 1)
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley

Direct download: serena-01-07-2016-2.mp3
Category:general -- posted at: 4:00am EDT