Charlie Gilkey, author and owner of top productivity website Productive Flourishing, joins the podcast this week to share how to use philosophy to do our best work. We cover the importance of nuance, the power of choice, and even some on-air coaching from Charlie for my next big project. Listen in to learn more! Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.

Charlie Gilkey, author and owner of top productivity website Productive Flourishing, joins the podcast this week to share how to use philosophy to do our best work. We cover the importance of nuance, the power of choice, and even some on-air coaching from Charlie for my next big project. Listen in to learn more! Please go <a href="https://www.theflourishingexperiment.com/flourishing-experiment-podcast/357-philosophy-work" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to <a href="https://www.karigormley.com/disclaimer" rel="nofollow" target="_blank">www.karigormley.com/disclaimer</a>.

357: How to Use Philosophy to Get Your Best Work Out the Door

Frieda Hoffman is an executive coach, mediator, creative consultant and now, author. After experiencing her second miscarriage, Hoffman decided to write the book she and so many others needed: “Carry Me: Stories of Pregnancy Loss.” This episode discusses the reality of pregnancy loss, the resources Hoffman wished she had at the time, and the greatest gift you can give someone who has had a miscarriage. Content warning: This episode involves discussion of miscarriage and pregnancy loss. Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.

Frieda Hoffman is an executive coach, mediator, creative consultant and now, author. After experiencing her second miscarriage, Hoffman decided to write the book she and so many others needed: “Carry Me: Stories of Pregnancy Loss.” This episode discusses the reality of pregnancy loss, the resources Hoffman wished she had at the time, and the greatest gift you can give someone who has had a miscarriage. Content warning: This episode involves discussion of miscarriage and pregnancy loss. Please go <a href="https://www.theflourishingexperiment.com/flourishing-experiment-podcast/356-pregnancy-loss" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to <a href="https://www.karigormley.com/disclaimer" rel="nofollow" target="_blank">www.karigormley.com/disclaimer</a>.

356: How to Talk About Pregnancy Loss—And Why We Should

Ashley Tappan and Kari Gearhart are cocreators of Fit to Lead™, a program helping people discover (or reclaim) their inner athlete as a pathway to broader success. They join me on the podcast this week to talk about sports and their power to build confidence, leadership, and high performance. Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.

Ashley Tappan and Kari Gearhart are cocreators of Fit to Lead™, a program helping people discover (or reclaim) their inner athlete as a pathway to broader success. They join me on the podcast this week to talk about sports and their power to build confidence, leadership, and high performance. Please go <a href="https://www.theflourishingexperiment.com/flourishing-experiment-podcast/355-fit-leader" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to <a href="https://www.karigormley.com/disclaimer" rel="nofollow" target="_blank">www.karigormley.com/disclaimer</a>.

355: Expand Your Fitness, Grow Your Leadership

Melina Palmer, founder and CEO of The Brainy Business, joins us to help explain why we do what we do and like what we like! As a behavioral scientist, Melina provides behavioral economics consulting to businesses all over the world. We discuss the powerful intersection of psychology and business, talk about why we’re drawn to certain brands, and much more. Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.

Melina Palmer, founder and CEO of The Brainy Business, joins us to help explain why we do what we do and like what we like! As a behavioral scientist, Melina provides behavioral economics consulting to businesses all over the world. We discuss the powerful intersection of psychology and business, talk about why we’re drawn to certain brands, and much more. Please go <a href="https://www.theflourishingexperiment.com/flourishing-experiment-podcast/354-behavioral-sci" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to <a href="https://www.karigormley.com/disclaimer" rel="nofollow" target="_blank">www.karigormley.com/disclaimer</a>.

354: Why We Like What We Like

David J Miller, PhD, shares how the brand Peloton became such a unicorn and also had a profound impact on his own vitality. You’ll hear how a dad whose fitness was just ok increased his vitality not just physically, but also mentally. Join us for this fun conversation where we share our own Pelo journeys and the unexpected twists and turns. Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.

David J Miller, PhD, shares how the brand Peloton became such a unicorn and also had a profound impact on his own vitality. You’ll hear how a dad whose fitness was just ok increased his vitality not just physically, but also mentally. Join us for this fun conversation where we share our own Pelo journeys and the unexpected twists and turns. Please go <a href="https://www.theflourishingexperiment.com/flourishing-experiment-podcast/353-phd-peloton" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to <a href="https://www.karigormley.com/disclaimer" rel="nofollow" target="_blank">www.karigormley.com/disclaimer</a>.

353: Creating Vitality through Community

Biases can really get in our way. This week we’re addressing 11 biases that create limiting beliefs and could prevent you from keeping an open mind. This episode builds on our last episode with Todd Kashdan, P.h.D, who discussed his book, “The Art of Insubordination: How to Defy and Dissent Effectively.” Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.

Biases can really get in our way. This week we’re addressing 11 biases that create limiting beliefs and could prevent you from keeping an open mind. This episode builds on our last episode with Todd Kashdan, P.h.D, who discussed his book, “The Art of Insubordination: How to Defy and Dissent Effectively.” Please go <a href="https://www.theflourishingexperiment.com/flourishing-experiment-podcast/352-biases" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to <a href="https://www.karigormley.com/disclaimer" rel="nofollow" target="_blank">www.karigormley.com/disclaimer</a>.

352: 11 Ways to Check Yourself Before You Wreck Yourself

Todd Kashdan, Ph.D, joins us this week to talk about rebellion! A Professor of Psychology at George Mason University and author of several books including his latest, “The Art of Insubordination: How to Dissent and Defy Effectively,” Todd talks us through how and when to question the status quo and use courage, curiosity and resilience to effect change. Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.

Todd Kashdan, Ph.D, joins us this week to talk about rebellion! A Professor of Psychology at George Mason University and author of several books including his latest, “The Art of Insubordination: How to Dissent and Defy Effectively,” Todd talks us through how and when to question the status quo and use courage, curiosity and resilience to effect change. Please go <a href="https://www.theflourishingexperiment.com/flourishing-experiment-podcast/351-insubordination" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to <a href="https://www.karigormley.com/disclaimer" rel="nofollow" target="_blank">www.karigormley.com/disclaimer</a>.

351: The Art of Insubordination

Ayelet Fishbach, PhD, a social psychologist and professor of behavioral science, shares the science behind achieving our goals. We discuss all things goal-setting, including which goals to set, how to break them down, and how to cross the finish line! Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.

Ayelet Fishbach, PhD, a social psychologist and professor of behavioral science, shares the science behind achieving our goals. We discuss all things goal-setting, including which goals to set, how to break them down, and how to cross the finish line! Please go <a href="https://www.theflourishingexperiment.com/flourishing-experiment-podcast/350-get-goals-done" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to <a href="https://www.karigormley.com/disclaimer" rel="nofollow" target="_blank">www.karigormley.com/disclaimer</a>.

350: The Science Behind Achieving Your Goals

Calm

With all of the turmoil going on, it's normal to feel scared, overwhelmed, and full of anxiety. This week we’re rebroadcasting a valuable conversation with neuroscientist and clinical psychologist Dr. Kate Truitt on “havening,” a tool we can use to help get calm so we can move forward with purpose and intention. We’ll also cover some things you can do to help the people of Ukraine. Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.

With all of the turmoil going on, it's normal to feel scared, overwhelmed, and full of anxiety. This week we’re rebroadcasting a valuable conversation with neuroscientist and clinical psychologist Dr. Kate Truitt on “havening,” a tool we can use to help get calm so we can move forward with purpose and intention. We’ll also cover some things you can do to help the people of Ukraine. Please go <a href="https://www.theflourishingexperiment.com/flourishing-experiment-podcast/349-a-tool-to-feel-calm" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to <a href="https://www.karigormley.com/disclaimer" rel="nofollow" target="_blank">www.karigormley.com/disclaimer</a>.

349: The Tool You Can Use To Feel Calm and Move Forward With Purpose

It’s winter in the northern hemisphere, and it’s been a long one! Some of us may be experiencing the winter blues or even Seasonal Affective Disorder. This week, we’re going on a journey through the senses to get happy and get our energy up! Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.

It’s winter in the northern hemisphere, and it’s been a long one! Some of us may be experiencing the winter blues or even Seasonal Affective Disorder. This week, we’re going on a journey through the senses to get happy and get our energy up! Please go <a href="https://www.theflourishingexperiment.com/flourishing-experiment-podcast/347-sleep-breus" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you! This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to <a href="https://www.karigormley.com/disclaimer" rel="nofollow" target="_blank">www.karigormley.com/disclaimer</a>.

348: 22 Ways to Get Happier and Get Energized

What does it mean to flourish? Join Resilience Trainer and Certified Applied Positive Psychology Coach Kari Gormley as she interviews scientists, experts, coaches and authors on how to live a flourishing life. You'll hear the latest research and recommendations for growing and strengthening your relationships, identifying your passions and priorities, and living healthier, happier life. The Flourishing Experiment podcast starts where The Running Lifestyle Show crossed the finish line and is a great listen for avid runners, casual athletes, or anyone looking to make a positive change in their life. Listen along to learn how you can go from functioning to flourishing!

What a fun show!  Great to listen to for all runners
Joe D

Awesome!

Kari and Serena are so fun and informative. My absolute favorite podcast!

Great info!!

What does it mean to flourish? Join Resilience Trainer and Certified Applied Positive Psychology Coach Kari Gormley as she interviews scientists, experts, coaches and authors on how to live a flourishing life. You'll hear the latest research and recommendations for growing and strengthening your relationships, identifying your passions and priorities, and living healthier, happier life. The Flourishing Experiment podcast starts where The Running Lifestyle Show crossed the finish line and is a great listen for avid runners, casual athletes, or anyone looking to make a positive change in their life. Listen along to learn how you can go from functioning to flourishing!

The Flourishing Experiment

It’s all about protein bars, Kari checking in with Jeff Galloway, and our runner of the week, Russ Perry. Russ talks about Ragnar trail races and running in Arizona. We’re having a protein bar parade. Woo hoo! Listeners of the show, well actually friends since they have contacted us, have been asking what are Serena Marie, RD’s, favorite protein bars and why. We hear you loud and clear so “we are a answering”. It makes perfect sense why bars are so popular as they are portable, easy, and convenient. Here’s what goes down on our protein bar focused episode:  What Serena Marie, RD, looks for when selecting a protein bar WHEN (this is HUGE) to eat a protein bar Lara Bars and why Serena says the ingredient list is gorgeous Why Serena says to have the peanut butter cookie bar IF you are going to choose a Lara Bar Kind Bars and why Serena Marie, RD, has mixed feelings If Serena has a sweet tooth or not and what she has to be mindful of The strange breakfast I had before a 4.5 mile trail run with Team Healthy Kids teammate, Todd Miller Why Quest Bars are a treat and not real food enough for our Real Food Dietitian, Serena Marie, RD XO Bars and how they have a lot of fat and protein and the surprise ingredient Epic Bars which Serena likes and let’s just say I tried one (bison) and need to try some more as my first impression wasn’t a great one Bricks Bars which are made in Brooklyn, NY, use grass fed meat, whole ingredients and Serena says are so delicious Why we discuss Norway and how it brings on the “sillies” and why we want to hear from Norwegians Serena’s final recommendation when it comes to protein bars Our mantras when we go shopping so we don’t buy trigger foods We want to try more bars - just contact us through the contact form and by registering for the 5 Questions to Ask Yourself to Live the Running Lifestyle  Jeff Galloway is back, back again, but to check in to see how three weeks of running Galloway style in preparation for the Chicago and New York City Marathons are coming along. I had a lot of questions and comments about running the Galloway method and cross training, and Jeff answered them all. Like Jeff, Meb, and Dean Karnazes, I too am cross training with an ElliptiGo. Thank you ElliptiGo for sponsoring me with a “Go” (for short) for my fall marathon training. If you haven’t heard, Serena Marie, RD and I are running both the Chicago and NYC Marathon for Action for Healthy Kids. Action for Healthy Kids provides grants for school breakfast and lunch programs and fitness equipment. Donate Here! Our runner of the week, Russ Perry, claims he is not a runner, but then is convinced that he is. Don’t you love those types of runners of the week? :-) We learn about the Ragnar Trail Race in Arizona (so want to do this race!), and how to train and not train for a race. It’s kind of funny what Russ reveals and a lot of people can probably relate. :-) Contact: Serena Marie, RD:  Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   Jeff Galloway:  Website: jeffgalloway.com Facebook: /jeffgallowayfan Twitter: @JeffGalloway   Russ Perry:  Website: DesignPickle.com Facebook: /russperry Twitter: @russperry

It’s all about protein bars, Kari checking in with Jeff Galloway, and our runner of the week, Russ Perry. Russ talks about Ragnar trail races and running in Arizona. We’re having a protein bar parade. Woo hoo! Listeners of the show, well actually friends since they have contacted us, have been asking what are Serena Marie, RD’s, favorite protein bars and why. We hear you loud and clear so “we are a answering”. It makes perfect sense why bars are so popular as they are portable, easy, and convenient. Here’s what goes down on our protein bar focused episode: <ul> <li>What Serena Marie, RD, looks for when selecting a protein bar</li> <li>WHEN (this is HUGE) to eat a protein bar</li> <li>Lara Bars and why Serena says the ingredient list is gorgeous</li> <li>Why Serena says to have the peanut butter cookie bar IF you are going to choose a Lara Bar</li> <li>Kind Bars and why Serena Marie, RD, has mixed feelings</li> <li>If Serena has a sweet tooth or not and what she has to be mindful of</li> <li>The strange breakfast I had before a 4.5 mile trail run with Team Healthy Kids teammate, Todd Miller</li> <li>Why Quest Bars are a treat and not real food enough for our Real Food Dietitian, Serena Marie, RD</li> <li>XO Bars and how they have a lot of fat and protein and the surprise ingredient</li> <li>Epic Bars which Serena likes and let’s just say I tried one (bison) and need to try some more as my first impression wasn’t a great one</li> <li>Bricks Bars which are made in Brooklyn, NY, use grass fed meat, whole ingredients and Serena says are so delicious</li> <li>Why we discuss Norway and how it brings on the “sillies” and why we want to hear from Norwegians</li> <li>Serena’s final recommendation when it comes to protein bars</li> <li>Our mantras when we go shopping so we don’t buy trigger foods</li> <li>We want to try more bars - just contact us through the contact form and by <a href="http://therunninglifestyle.com/register" rel="nofollow" target="_blank">registering for the 5 Questions to Ask Yourself to Live the Running Lifestyle</a></li> </ul> Jeff Galloway is back, back again, but to check in to see how three weeks of running Galloway style in preparation for the Chicago and New York City Marathons are coming along. I had a lot of questions and comments about running the Galloway method and cross training, and Jeff answered them all. Like Jeff, Meb, and Dean Karnazes, I too am cross training with an ElliptiGo. Thank you ElliptiGo for sponsoring me with a “Go” (for short) for my fall marathon training. If you haven’t heard, Serena Marie, RD and I are running both the Chicago and NYC Marathon for Action for Healthy Kids. Action for Healthy Kids provides grants for school breakfast and lunch programs and fitness equipment. <a href="https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192" rel="nofollow" target="_blank">Donate Here!</a> Our runner of the week, Russ Perry, claims he is not a runner, but then is convinced that he is. Don’t you love those types of runners of the week? :-) We learn about the Ragnar Trail Race in Arizona (so want to do this race!), and how to train and not train for a race. It’s kind of funny what Russ reveals and a lot of people can probably relate. :-) Contact: Serena Marie, RD: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2014/12/Headshot.jpg" rel="nofollow" target="_blank"></a> Website: <a href="http://www.SerenaMarieRD.com" rel="nofollow" target="_blank">www.SerenaMarieRD.com</a> Facebook: <a href="https://www.facebook.com/SerenaMarieRD" rel="nofollow" target="_blank">/SerenaMarieRD</a> Twitter: <a href="https://twitter.com/SerenaMarieRD" rel="nofollow" target="_blank">@SerenaMarieRD</a> Instagram: <a href="http://instagram.com/serenamarierd/" rel="nofollow" target="_blank">SerenaMarieRD</a> Jeff Galloway: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2015/06/Jeff.jpg" rel="nofollow" target="_blank"></a> Website: <a href="http://www.jeffgalloway.com/" rel="nofollow" target="_blank">jeffgalloway.com</a> Facebook: <a href="https://www.facebook.com/jeffgallowayfan" rel="nofollow" target="_blank">/jeffgallowayfan</a> Twitter: <a href="https://twitter.com/jeffgalloway" rel="nofollow" target="_blank">@JeffGalloway</a> Russ Perry: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2015/07/RP-Insta_CA12069_635666982616045116.png" rel="nofollow" target="_blank"></a> Website: <a href="http://designpickle.com/" rel="nofollow" target="_blank">DesignPickle.com</a> Facebook: <a href="https://www.facebook.com/russperry" rel="nofollow" target="_blank">/russperry</a> Twitter: <a href="https://twitter.com/russperry" rel="nofollow" target="_blank">@russperry</a>

80: Protein Bars as Fuel w/ Serena Marie, RD

Cheryl Brown

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.

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.

26: How to Start Running and Keep on Going with Cheryl Brown

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

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: <a href="http://www.therunninglifestyle.com/154-strength-training-for-runners-with-vinnie-tortorich" rel="nofollow" target="_blank">http://www.therunninglifestyle.com/154-strength-training-for-runners-with-vinnie-tortorich</a>

154: Strength Training for Runners

Kari and Serena Marie, RD, dive into how they use social media to learn how to cook, Kari’s experience on the Whole30® Reset, Serena’s Shake Yo’ Sugar Habit program, how Serena is the Poo Poo Po Po, the importance of B12, K2, and more. The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Click  HERE to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ. Find out the 11 Strategies to Live the Running Lifestyle HERE. Click HERE to receive special gifts and to be part of Team TRLS. Please go  HERE for this episode’s show notes.

Kari and Serena Marie, RD, dive into how they use social media to learn how to cook, Kari’s experience on the Whole30® Reset, Serena’s <a href="https://mailchi.mp/serenamarierd/shakeyosugarhabit" rel="nofollow" target="_blank">Shake Yo’ Sugar Habit</a> program, how Serena is the Poo Poo Po Po, the importance of B12, K2, and more. The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at <a href="mailto:Kari@TheRunningLifestyle.com">Kari@TheRunningLifestyle.com</a> for more information. Click <a href="https://www.healthiq.com/life-insurance/runninglifestyle-podcast?utm_source=therunninglifestyleshow&amp;utm_campaign=therunninglifestyleshowpodcast" rel="nofollow" target="_blank"> HERE</a> to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ. Find out the 11 Strategies to Live the Running Lifestyle <a href="http://www.therunninglifestyle.com/join" rel="nofollow" target="_blank">HERE</a>. Click <a href="http://www.therunninglifestyle.com/support" rel="nofollow" target="_blank">HERE</a> to receive special gifts and to be part of Team TRLS. Please go <a href="http://www.therunninglifestyle.com/203-whole-30-shake-yo-sugar-habit-deficiencies" rel="nofollow" target="_blank"> HERE</a> for this episode’s show notes.

203: Whole30®, Shake Yo' Sugar Habit, Deficiencies & More

Welcome to the FIRST episode of The Flourishing Experiment podcast! This week we’re keeping in line with what adds to longevity: how you take care of your body. Our guests, human potential coaches Johnny and Sara Gillespie, share the importance of focusing on your feet, surprising cardio recommendations and some notes on heart rate training. Later on, I share an experiment that worked out really well on a recent trip to Barcelona and Paris! Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!

Welcome to the FIRST episode of The Flourishing Experiment podcast! This week we’re keeping in line with what adds to longevity: how you take care of your body. Our guests, human potential coaches Johnny and Sara Gillespie, share the importance of focusing on your feet, surprising cardio recommendations and some notes on heart rate training. Later on, I share an experiment that worked out really well on a recent trip to Barcelona and Paris! Please go <a href="https://www.karigormley.com/podcast" rel="nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you!

251: Top Three Health Practices to Live a Flourishing Life

Author Margaret Webb (of  Older, Faster, Stronger: What Women Runners Can Teach Us AllAbout Living Younger, Longer) returns to talk about raceetiquette, body image, and ways to live a healthier, longer runninglifestyle. Serena Marie, RD, and Kari fill the Gratitude Jar thisweek and also talk about what stress and cortisol levels do to thebody. Serena recaps the Eileen C. Dugan Memorial 5K that she recently ran, and Kariupdates listeners on her back injury. Featured Guest: Author Margaret Webb Kari and Margaret Webb, from self-titled Episode48, converse about what’s going on in Margaret’s life rightnow, race etiquette, body image, the top seven ways to live ahealthy life, and much more.  Margaret has been running in her late 20s, and because of herflat feet, she was always afraid of running too long or far. One day, her sister challenged her to run a half marathon, andshe felt she couldn’t say no since her sister is thirteen yearsolder than she. After her first book came out, called  Apples To Oysters: A Food Lover’s Tour Of CanadianFarm, she felt she needed to lose a few pounds gainedwhile researching and going on tour to promote the book. She thought she’d try her hand at a marathon, and she was aboutto turn fifty years old, so she wanted to try to get into the bestshape of her life. She had an amazing fiftieth year, ran several marathons, andachieved a personal best (PB).  Older, Faster, Stronger: What Women Runners Can Teach Us AllAbout Living Younger, Longer is her memoir as anoverweight smoker and couch potato to a fit distance runner. Shealso talked to long-distance female runners while writing thebook. Her largest goal was to turn herself into a runner who couldrun for life. She found that when you get into distance running, there’sabout a ten-year arc where you continue to build your speed andstrength but you inevitably run into a slower period. Age doesn’t disappear, and it shouldn’t stop anyone fromstarting running at any age. Find the age grade running calculator that Margaret mentionshere. Kari updates Margaret on her experience of running threemarathons (and how it all started in “ Bank Of America ChicagoMarathon Race Director Carey Pinkowski” Episode 88) and how she enjoys 5Ks and half marathons muchmore. Margaret talks about the ridiculousness of thinking we are notrunners if we haven’t run the marathon distance. She thinks it’suseful and interesting to have trained for a marathon, because it’sa big goal to achieve. Many women can and do successfully run marathons well intotheir 70s, 80s, and 90s. But for most of us, in order to be healthyrunning those distances, we need to cross train a lot. Margaret wants to get into distance swimming, kayaking, andcycling. One major takeaway is to respect your body type and mechanicsin order to run injury free. Last year she ran the BAA 5Kwith some of her running club friends and had an amazing time. Thenext day, she took a running tour through Boston. Although it’ssexy to run a big-city marathon, there are other ways to run a citytoo! Margaret thinks that 5 and 10K distances should get morerespect. For the BAA 5K, you self select what corral you go in, sothose runners who are least experienced go to the first corral totry and get to the finish line faster. In the first corral, therewere elites mixed in with slower runners. For folks in the second or third corral, they had to pass theslower runners from the first corral. People were even stopping towalk in the first corral, which made it very difficult for thefaster runners who had to dodge and weave around slower folks. Itbecomes frustrating and dangerous. Her goal was to run a personal best there, and she wanted totry and place in her age group, so she wanted the conditions for afast race. For someone who’s new to a 5K race, Margaret suggests thefollowing etiquette: All races should have an etiquette guideline with the racekit/bag. For those who are on a run/walk program, during the walkingphase, you should make a signal before you start to walk and moveto the side of the race course. Kari mentions that when doing theGalloway Method, Jeff Galloway suggests to raise your arm to saythat you’re slowing down and to go to the side of the course. Properly place yourself in a corral that matches yourability. Kari mentions a book called  Runners of North America: A Definitive Guide to theSpecies by Mark Remy that satirically classifies 23different 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 thatmost runners have not really experimented or understood the fullrange of running opportunities that are available. The movement is fixated on the half marathon, but there aremany other distances to choose from. One thing that women has largely ignored is the USATF Masters Track andField movement, which includes shorter distances like the 100-and 200-meter races. You can get tremendously fit by doing shorter distances, andthat suits many women in terms of training. What Margaret learned from the sprinters is that they builtmuscle 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 bemore frail because of less upper-body strength and miles takingtheir toll. In terms of body image, she’s spoken to quite a few women atwomen’s-only races who started out their running careers at higherweights. When she started with her running club, she was 40 poundsoverweight. Margaret talks about social contagion, which is when you runwith a group of positive people, you will catch that positivity.When you run, take some time to get into a positive mindset beforeyou run. For runners who might be insecure about their bodies, shesuggests joining a supportive, like-minded group to keep youpositive and motivated. There is a movement called City Fit Girls thatstarted in Philadelphia that’s just for women runners, and theirmantra is, “No woman left behind.” Kari recently heard about Alexis who moved from Baltimore toPhoenix, who went on a run sponsored by a running store, and shewas left behind on a run in the dark, having just moved to thearea. It’s key to also find a good running store that takes youseriously and respects you. Margaret is hungry to get back into a regular, disciplinedtraining program soon with a few goal races but more diversified(like the Thousand Islandsrace 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 betterwithout 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 recognizesthat getting on a stricter schedule and focusing on the six orseven keys will get her back on track. Kari gives a shout out to Canadian listener Malcolm Richmondwho got into both Chicago and New York through the lottery system.His wife ran the Chicago Marathon for the first time, and Karitells a funny story about Malcolm shouting out of a cab window.When Kari and fellow TRLS listener Liz Whitteberry were talking tomeet Serena for dinner, who do they bump into, but Malcolm!  Thank you, TRLS listeners! “Running And Art: Turn Your DreamsInto Plans” (Episode124 with Ann Rea) has received a ton of feedback! Manylisteners thought it was a refreshing episode, because it portrayeddepression and anxiety in such a raw and real light. We LOVEfeedback 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 Festivalin Wilmington, DE, will be held on Saturday, May 7 (5K and kidsrace) along with a TRLS dinner meetup (details to come). OnMother’s Day (Sunday, May 8), the marathon, half marathon, and therelay races will take place. Kari will be the relay race finishline announcer. Go to the Contact tab ofthe 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” SerenaMarie, RD, is grateful for science. As a dietitian, she’s investedin science, and now she’s reaping the benefits of science in termsof the different types of training she did while she was injured(HIIT workouts and strength training). Now she’s only running twicea week, but she PRed at the Eileen C. Dugan Memorial 5K. She’s grateful that by listeningto science and doing HIIT workouts, she’s been able to keep up herendurance 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 aboutsomething that she was taking to heart too much that wasn’t evenher own stressor, and Serena snapped her out of it by explainingthings in her scientific, millennial way. Serena Marie, RDSerena Marie, RD, explains what happens physically to your bodywhen you’re stressed out.  Don’t take on other’s issues. It’s important to minimizestressors that aren’t actually your own. When you respond to otherpeople’s stress, you are doing damage to your own body. The hormone cortisol spikes in your body, and it sets off thefight or flight reaction in your body, where your body thinksthere’s a major stress going on, even if it’s a slight emotionalstress. When we exercise, it’s a healthy stress to our bodies, but whenyou’re sitting in the car during rush-hour traffic or recounting astressful situation to your significant other at the dinner table,your liver starts to put out triglycerides (sugars) and LDLcholesterol, which is preparing your body for that flight reaction.When you’re sitting down, you’re not utilizing these sugars andcholesterol, but if you were running and your body reacted thatway, it would be good because your body could use the sugars forfuel. Try to be in the present and just breathe. Visualization ispowerful, but it’s hard to believe until you see it manifested andactually 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 thatweekend. Being a part of the running community was amazing, shethought the starting line was well organized, and she doesn’trecall tripping over other runners or it being too crowded.  Share with us what you’re visualizing for success! Think about asuccess happening and what you’ll say or feel like. Have you usedvisualization before, and how did it work out for you? The first week of May is National Pet Week, so in next week’sepisode, Kari talks about how to run with dogs and which breeds aregreat to run with. She feels honored to chat with Rachael Ray’s go-toveterinarian, Dr. Ernie Ward. Ward is an Iron Man who talks to Kariabout Lyme disease, how to care for a bearded dragon, and muchmore. Contact: Margaret Webb: Website: www.margaretwebb.comBook:  Older, Faster, Stronger: What Women Runners Can Teach Us AllAbout Living Younger, LongerTwitter: @MargaretWebbMargaret's FacebookPageWebsite: MargaretWebb.com Serena Marie, RD:Website: www.SerenaMarieRD.comFacebook: /SerenaMarieRDTwitter: @SerenaMarieRDInstagram: SerenaMarieRD Kari Gormley:Facebook: The Running Lifestyle ShowTwitter: @KariGormleyInstagram: @KariGormley

Author Margaret Webb (of <a href="http://www.amazon.com/Older-Faster-Stronger-Runners-Younger/dp/1623361699/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1461520970&amp;sr=1-1&amp;keywords=older+faster+stronger" rel="nofollow" target="_blank"> Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer</a>) 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 <a href="http://www.brooklynbridgepark.org/events/eileen-c-dugan-memorial-5k" rel="nofollow" target="_blank"> Eileen C. Dugan Memorial 5K</a> that she recently ran, and Kari updates listeners on her back injury. Featured Guest: Author Margaret Webb Kari and Margaret Webb, from self-titled <a href="http://www.therunninglifestyle.com/episode-48-margaret-webb/" rel="nofollow" target="_blank">Episode 48</a>, 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. <ul> <li>Margaret has been running in her late 20s, and because of her flat feet, she was always afraid of running too long or far.</li> <li>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.</li> <li>After her first book came out, called <a href="http://www.amazon.com/Apples-Oysters-Lovers-Canadian-Farms/dp/0670066249/ref=asap_bc?ie=UTF8" rel="nofollow" target="_blank"> Apples To Oysters: A Food Lover’s Tour Of Canadian Farm</a>, she felt she needed to lose a few pounds gained while researching and going on tour to promote the book.</li> <li>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.</li> <li>She had an amazing fiftieth year, ran several marathons, and achieved a personal best (PB).</li> <li><a href="http://www.amazon.com/Older-Faster-Stronger-Runners-Younger/dp/1623361699/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1461520970&amp;sr=1-1&amp;keywords=older+faster+stronger" rel="nofollow" target="_blank"> Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer</a> 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.</li> <li>Her largest goal was to turn herself into a runner who could run for life.</li> <li>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.</li> <li>Age doesn’t disappear, and it shouldn’t stop anyone from starting running at any age.</li> <li>Find the age grade running calculator that Margaret mentions <a href="http://www.runnersworld.com/pace-calculators/age-grade-calculator" rel="nofollow" target="_blank"> here</a>.</li> <li>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” <a href="http://www.therunninglifestyle.com/88-bank-of-america-chicago-marathon-race-director-carey-pinkowski/" rel="nofollow" target="_blank"> Episode 88</a>) and how she enjoys 5Ks and half marathons much more.</li> <li>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.</li> <li>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.</li> <li>Margaret wants to get into distance swimming, kayaking, and cycling.</li> <li>One major takeaway is to respect your body type and mechanics in order to run injury free.</li> <li>Last year she ran the <a href="http://www.baa.org/" rel="nofollow" target="_blank">BAA</a> 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!</li> <li>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.</li> <li>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.</li> <li>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.</li> <li>For someone who’s new to a 5K race, Margaret suggests the following etiquette: <ul> <li>All races should have an etiquette guideline with the race kit/bag.</li> <li>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.</li> <li>Properly place yourself in a corral that matches your ability.</li> <li>Kari mentions a book called <a href="http://www.amazon.com/Runners-North-America-Definitive-Species/dp/1623366135/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1461551052&amp;sr=1-1&amp;keywords=mark+remy" rel="nofollow" target="_blank"> Runners of North America: A Definitive Guide to the Species</a> by Mark Remy that satirically classifies 23 different types runners in a humorous way.</li> </ul> </li> <li>Margaret talks a bit about body image in her second book.</li> <li>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.</li> <li>The movement is fixated on the half marathon, but there are many other distances to choose from.</li> <li>One thing that women has largely ignored is the <a href="http://www.usatf.org/groups/Masters/" rel="nofollow" target="_blank">USATF Masters Track and Field</a> movement, which includes shorter distances like the 100- and 200-meter races.</li> <li>You can get tremendously fit by doing shorter distances, and that suits many women in terms of training.</li> <li>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.</li> <li>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.</li> <li>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.</li> <li>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.</li> <li>For runners who might be insecure about their bodies, she suggests joining a supportive, like-minded group to keep you positive and motivated.</li> <li>There is a movement called <a href="http://cityfitgirls.com/group-runs/" rel="nofollow" target="_blank">City Fit Girls</a> that started in Philadelphia that’s just for women runners, and their mantra is, “No woman left behind.”</li> <li>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.</li> <li>It’s key to also find a good running store that takes you seriously and respects you.</li> <li>Margaret is hungry to get back into a regular, disciplined training program soon with a few goal races but more diversified (like the <a href="http://1000islands.com/" rel="nofollow" target="_blank">Thousand Islands</a> race series).</li> <li>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.</li> <li>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.</li> <li>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!</li> </ul> Thank you, TRLS listeners! “Running And Art: Turn Your Dreams Into Plans” (<a href="http://www.therunninglifestyle.com/124-running-art-turn-dreams-plans/" rel="nofollow" target="_blank">Episode 124</a> 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 <a href="mailto:Kari@therunninglifestyle.com">Kari@therunninglifestyle.com</a>, leave a note on the <a href="https://www.facebook.com/The-Running-Lifestyle-Show-266915360158962/?fref=ts" rel="nofollow" target="_blank"> Facebook page</a>, or reach out via <a href="https://twitter.com/KariGormley" rel="nofollow" target="_blank">Twitter</a>. It’s almost here! The <a href="http://www.delawaremarathon.org/" rel="nofollow" target="_blank">Delaware Marathon Festival</a> 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 <a href="http://www.therunninglifestyle.com/contact/" rel="nofollow" target="_blank">Contact tab</a> 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 <a href="http://www.brooklynbridgepark.org/events/eileen-c-dugan-memorial-5k" rel="nofollow" target="_blank"> Eileen C. Dugan Memorial 5K</a>. 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. <ul> <li>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.</li> <li>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.</li> <li>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.</li> <li>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.</li> <li>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.</li> <li>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.</li> </ul> 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 <a href="http://www.rachaelray.com/pets" rel="nofollow" target="_blank">Rachael Ray</a>’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: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2014/12/margaret___webb___135_CA6_635512942714725085.jpg" rel="nofollow" target="_blank"> </a> Website: <a href="http://www.margaretwebb.com" rel="nofollow" target="_blank">www.margaretwebb.com</a> Book: <a href="http://www.amazon.com/gp/product/1623361699/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=1623361699&amp;linkCode=as2&amp;tag=wwwtherunning-20&amp;linkId=OW3M3GLMDWGKLUYF" rel="nofollow" target="_blank"> Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer</a> Twitter: <a href="https://twitter.com/MargaretWebb" rel="nofollow" target="_blank">@MargaretWebb</a> Margaret's <a href="https://www.facebook.com/margaret.webb.9843" rel="nofollow" target="_blank">Facebook Page</a> Website: <a href="http://MargaretWebb.com" rel="nofollow" target="_blank">MargaretWebb.com</a> Serena Marie, RD: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2014/12/Headshot.jpg" rel="nofollow" target="_blank"> </a> Website: <a href="http://www.SerenaMarieRD.com" rel="nofollow" target="_blank">www.SerenaMarieRD.com</a> Facebook: <a href="https://www.facebook.com/SerenaMarieRD" rel="nofollow" target="_blank">/SerenaMarieRD</a> Twitter: <a href="https://twitter.com/SerenaMarieRD" rel="nofollow" target="_blank">@SerenaMarieRD</a> Instagram: <a href="http://instagram.com/serenamarierd/" rel="nofollow" target="_blank">SerenaMarieRD</a> Kari Gormley: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2016/01/final-unedited-2-1-of-1.jpg" rel="nofollow" target="_blank"> </a> Facebook: <a href="https://www.facebook.com/The-Running-Lifestyle-Show-266915360158962/" rel="nofollow" target="_blank"> The Running Lifestyle Show</a> Twitter: <a href="https://twitter.com/KariGormley" rel="nofollow" target="_blank">@KariGormley</a> Instagram: <a href="https://www.instagram.com/karigormley/" rel="nofollow" target="_blank">@KariGormley</a>

126: Respecting Your Body Type and Mechanics: Running for the Long Haul

Jae Gruenke

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 &amp; 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

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 <a href="http://www.balancedrunner.com" rel="nofollow" target="_blank">The Balanced Runner™</a>, rocks Kari’s world by taking a different approach in talking about proper running form. Learn how to run naturally and efficiently. <ul> <li>Jae tells listeners what a running form (US term) or running technique (UK term) expert does.</li> <li>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.</li> <li>Listen to why she was offended by running and how she went about solving it.</li> <li>She explores why gait and posture affect our running forms.</li> <li>Learn about the <a href="http://www.alexandertechnique-running.com/" rel="nofollow" target="_blank">Alexander Technique</a> and the <a href="https://en.wikipedia.org/wiki/Feldenkrais_Method" rel="nofollow" target="_blank">Feldenkrais Method</a> of Somatic Education.</li> <li>Sometimes when runners try to change their forms, that can be the worst thing to do.</li> <li>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”).</li> <li>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.</li> <li>Learn why Jae thinks stability shoes are heavy, and they interfere with your ability to use your arch as a spring.</li> <li>Find a way to make running feel natural and safe. Better running form should feel easier.</li> <li>Jae offers free running lessons, so check out her website <a href="http://www.balancedrunner.com/" rel="nofollow" target="_blank">here</a>.</li> <li>She debunks the “run from heel to toe” theory and details why running tired can actually produce a better form.</li> <li>She tells Kari the three reasons why cross country runners tend to have better form.</li> <li>Check out her Indie Go campaign <a href="https://www.indiegogo.com/projects/the-balanced-runner-how-running-is-meant-to-feel#/" rel="nofollow" target="_blank">here</a>.</li> </ul> Runner of the Week: Jackie Thomas “J Thom” (from <a href="http://www.therunninglifestyle.com/?s=Episode+72" rel="nofollow" target="_blank">Episode #72</a>) joins Kari again to talk about how she found TRLS, why she listens, and how running has changed her life. <ul> <li>She found TRLS through an iTunes search and wanted something to distract her from her longer runs.</li> <li>She loves TRLS because it’s not intimidating and it gives practical tips.</li> <li>Check out her blog post that started it all <a href="https://www.lifeaccordingtojthom.wordpress.com/2015/03/29/motivational-monday-5-podcasts-to-listen-to-this-week/" rel="nofollow" target="_blank">here</a>.</li> <li>Jackie explains her involvement in the TRLS blog.</li> </ul> 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 <a href="http://Jabra.com/TRL" rel="nofollow" target="_blank">Jabra.com/TRL</a> and by signing up for the TRLS e-mail list at <a href="http://therunninglifestyle.com/join" rel="nofollow" target="_blank">therunninglifestyle.com/join</a>. Jabra will pick a winner at the end of January, so sprint on over today! Mike Clarke Founder of the <a href="http://www.bigbeachmarathon.com" rel="nofollow" target="_blank">Big Beach Marathon</a> in Gulf Shores, AL, gives Kari a preview of race fuel and bathroom stops during the race. <ul> <li>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.</li> <li>He answers the all-important question of how Race Directors figure out how many portable toilets to have on half marathon and marathon courses.</li> <li>Toilets will be available around the following miles: 3.5, 5, 8, 10, 12, 16, and 21.</li> <li>There’s a 1:50 ratio of toilets to runners.</li> <li>If you want to learn more about a Race Director’s role and why things are done in certain ways, check out <a href="http://www.therunninglifestyle.com/?s=Episode+67" rel="nofollow" target="_blank">Episode #67</a> that features Boston Marathon Race Director Dave McGillivray.</li> <li>Don’t miss redeeming a 15% discount during registration by entering code “RUNLIFE” just for being a TRLS listener.</li> </ul> Serena Marie, RD Serena Marie, RD answers a Facebook group member’s question about no- or low-calorie drink ideas besides diet soda. <ul> <li>Serena recommends the following: <ul> <li>La Croix flavored seltzer</li> <li>Coconut water because it has magnesium for relaxation</li> <li>Fruit-infused water with mint</li> <li>Tea (like Tazo Wild Sweet Orange tea or green tea)</li> <li>Unsweetened almond milk</li> <li>Hemp milk</li> </ul> </li> </ul> Upcoming Races Do you want to meet Kari at an upcoming race event? Run on over to these races to say hi! <a href="http://www.azroadrunners.org/races/detail/sunrise" rel="nofollow" target="_blank">TMC Sunrise at Old Tucson Trail Run (4 Miles and 1 Mile)</a> 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 <a href="http://www.races2run.com/events/plexus-fitness-super-bowl-5k/" rel="nofollow" target="_blank">3rd Annual Race on the Big Day 5K and 1.5-Mile Walk</a> sponsored by Empowered Yoga Date: Sunday, February 7, 2016 Race start: 12:30 p.m. EST Location: 2000 Pennsylvania Avenue, Wilmington, DE 19806 <a href="http://www.cupidsundierun.com/city/washington/" rel="nofollow" target="_blank">Cupid’s Undie Run</a> (maybe) Date: Saturday, February 13, 2016 Race start: 2 p.m. EST Location: Asia DC &amp; 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 <a href="http://www.runrocknroll.com/dc/" rel="nofollow" target="_blank">Rock ‘n Roll DC Marathon and Half Marathon</a> (maybe) Date: March 12, 2016 Race start: 7:30 a.m. EST Location: Constitution Avenue at 14th St. NW, Washington, DC <a href="https://www.thenorthface.com/get-outdoors/endurance-challenge/washington-dc.html" rel="nofollow" target="_blank">The North Face Endurance Challenge: Washington, DC</a> (maybe) Date: April 9–10, 2016 Location: Algonkian Regional Park, 47001 Fairway Drive, Sterling, VA 20165 <a href="https://www.thenorthface.com/get-outdoors/endurance-challenge/wisconsin.html" rel="nofollow" target="_blank">The North Face Endurance Challenge: Wisconsin</a> (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 <a href="http://www.therunninglifestyle.com/homepage/book-club/" rel="nofollow" target="_blank">here</a>. 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: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2016/01/Jae-circular1.png" rel="nofollow" target="_blank"></a> Website: <a href="http://www.balancedrunner.com" rel="nofollow" target="_blank">BalancedRunner.com</a> <a href="https://www.indiegogo.com/projects/the-balanced-runner-how-running-is-meant-to-feel#/" rel="nofollow" target="_blank">Indiegogo Campaign</a> Serena Marie, RD: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2014/12/Headshot.jpg" rel="nofollow" target="_blank"></a> Website: <a href="http://www.SerenaMarieRD.com" rel="nofollow" target="_blank">www.SerenaMarieRD.com</a> Facebook: <a href="https://www.facebook.com/SerenaMarieRD" rel="nofollow" target="_blank">/SerenaMarieRD</a> Twitter: <a href="https://twitter.com/SerenaMarieRD" rel="nofollow" target="_blank">@SerenaMarieRD</a> Instagram: <a href="http://instagram.com/serenamarierd/" rel="nofollow" target="_blank">SerenaMarieRD</a> Kari Gormley: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2016/01/final-unedited-2-1-of-1.jpg" rel="nofollow" target="_blank"></a> Facebook: <a href="https://www.facebook.com/The-Running-Lifestyle-Show-266915360158962/" rel="nofollow" target="_blank">The Running Lifestyle Show</a> Twitter: <a href="https://twitter.com/KariGormley" rel="nofollow" target="_blank">@KariGormley</a> Instagram: <a href="https://www.instagram.com/karigormley/" rel="nofollow" target="_blank">@KariGormley</a>

112: Running a Different Way with Running Form Expert Jae Gruenke

Serena Marie, RD, and Kari dive deep into the research about foods’ effects on moods—specifically depression and anxiety. Serena is fascinated by what she found, and she is even more passionate about what she already knew due to her recent discoveries. The ladies also discuss the many downfalls of alcohol and how it particularly works against people who have depression and/or anxiety. Find out the 11 Strategies to Live the Running Lifestyle HERE. Click HERE to receive special gifts and to be part of Team TRLS. Please go HERE for this episode’s show notes.

Serena Marie, RD, and Kari dive deep into the research about foods’ effects on moods—specifically depression and anxiety. Serena is fascinated by what she found, and she is even more passionate about what she already knew due to her recent discoveries. The ladies also discuss the many downfalls of alcohol and how it particularly works against people who have depression and/or anxiety. Find out the 11 Strategies to Live the Running Lifestyle <a href="http://www.therunninglifestyle.com/join" rel="nofollow" target="_blank">HERE</a>. Click <a href="http://www.therunninglifestyle.com/support" rel="nofollow" target="_blank">HERE</a> to receive special gifts and to be part of Team TRLS. Please go <a href="http://www.therunninglifestyle.com/215-science-foods-moods" rel="nofollow" target="_blank">HERE</a> for this episode’s show notes.

215: The Science of Foods and Moods

Serena Marie, RD, and Kari discuss the best ways to fuel before, during, and after a run, plus the “dos and don’ts” regarding fat, fiber, and carbs. They provide product and real-food suggestions, along with some background information about ketosis. 2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show. Please go HERE for this episode’s show notes.

Serena Marie, RD, and Kari discuss the best ways to fuel before, during, and after a run, plus the “dos and don’ts” regarding fat, fiber, and carbs. They provide product and real-food suggestions, along with some background information about ketosis. 2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at <a href="mailto:Kari@TheRunningLifestyle.com">Kari@TheRunningLifestyle.com</a> for more information. Click <a href="http://www.therunninglifestyle.com/support" rel="nofollow" target="_blank">HERE</a> to receive special gifts and to be part of Team The Running Lifestyle Show. Please go <a href="http://www.therunninglifestyle.com/179-fueling-run" rel="nofollow" target="_blank">HERE</a> for this episode’s show notes.

179: Fueling Before, During, and After a Run

The new year is all about goals, right? Not necessarily! At the end of the day, we’re after the feeling—why wait until we reach the goal? We may not even feel that way if we reach the goal anyway! Find out why and how to set a theme for the year. Please go HERE for this episode’s show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!

The new year is all about goals, right? Not necessarily! At the end of the day, we’re after the feeling—why wait until we reach the goal? We may not even feel that way if we reach the goal anyway! Find out why and how to set a theme for the year. Please go <a href="https://www.karigormley.com/flourishing-experiment-podcast/267-theme-not-goals" rel="noopener nofollow" target="_blank">HERE</a> for this episode’s show notes. Tweet me your biggest takeaways from the episode at <a href="https://twitter.com/karigormley?lang=en" rel="nofollow" target="_blank">@KariGormley</a> -- I’d love to hear from you!

267: Select a Theme, Not Goals

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

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” (<a href="http://www.therunninglifestyle.com/episode-53-john-ratey/" rel="nofollow" target="_blank">Episode 53</a>), “Dr. John Ratey” (<a href="http://www.therunninglifestyle.com/episode-59-dr-john-ratey/" rel="nofollow" target="_blank">Episode 59</a>), “Optimize Your Brain With Dr. John Ratey, Part 1” (<a href="http://www.therunninglifestyle.com/74-optimize-your-brain-with-dr-john-ratey/" rel="nofollow" target="_blank">Episode 74</a>), and “Optimize Your Brain With Dr. John Ratey, Part 2” (<a href="http://www.therunninglifestyle.com/75-optimize-your-brain-with-dr-john-ratey-part-2/" rel="nofollow" target="_blank">Episode 75</a>). <ul> <li>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.</li> <li>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.</li> <li>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).</li> <li>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.</li> <li>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.</li> <li>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.</li> <li>If you have been following him on <a href="https://www.facebook.com/john.ratey" rel="nofollow" target="_blank">Facebook</a>, 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”).</li> <li>The “Super Seven” Commandments include eating right, being outside, being with your tribe, meditation, getting enough sleep, exercise, and mindset.</li> <li>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 <a href="http://www.meetup.com/" rel="nofollow" target="_blank">Meetup</a>).</li> <li>He talks about the <a href="http://november-project.com/" rel="nofollow" target="_blank">November Project</a> and walking or running up and down the stairs at Harvard Stadium.</li> <li>The “dopamine squirt”—the surprise or novelty of an e-mail</li> <li>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.</li> <li>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.</li> <li>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” (<a href="http://www.therunninglifestyle.com/118-the-hottest-living-a-running-lifestyle-trends-with-kalyn-rozanski/" rel="nofollow" target="_blank">Episode 118</a>).</li> <li>The first prescription for someone who has gastrointestinal problems is to eliminate sugar from his or her diet.</li> <li>For an injured runner, try to avoid depression by doing things like upper-body aerobics (<a href="http://www.conductorcise.com/" rel="nofollow" target="_blank">Conductorcise</a>), 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.</li> <li>Kari has been getting in the pool to do aqua running while dealing with her back injury.</li> <li>He mentions a <a href="http://well.blogs.nytimes.com/2016/03/02/learning-a-new-sport-may-be-good-for-the-brain/?_r=0" rel="nofollow" target="_blank">New York Times</a><a href="http://well.blogs.nytimes.com/2016/03/02/learning-a-new-sport-may-be-good-for-the-brain/?_r=0" rel="nofollow" target="_blank"> article</a> called “Learning a New Sport May Be Good for the Brain” written by Gretchen Reynolds. It helps grow your brain.</li> <li>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.</li> <li>The more depressed/stressed you get, the less plastic your brain gets—the less it’s able to grow and respond to the environment.</li> <li>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.</li> <li>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.</li> <li>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!</li> <li>Ratey’s latest book is in process! He and Dr. Hallowell are doing an update to <a href="http://www.amazon.com/Driven-Distraction-Recognizing-Attention-Childhood/dp/0684801280?ie=UTF8&amp;keywords=Driven%20to%20Distraction%3A%20Recognizing%20and%20Coping%20with%20Attention%20Deficit%20Disorder%20from%20Childhood%20Through%20Adulthood&amp;qid=1459189353&amp;ref_=sr_1_1&amp;sr=8-1" rel="nofollow" target="_blank">Driven to Distraction: Recognizing and Coping with Attention </a><a href="http://www.amazon.com/Driven-Distraction-Recognizing-Attention-Childhood/dp/0684801280?ie=UTF8&amp;keywords=Driven%20to%20Distraction%3A%20Recognizing%20and%20Coping%20with%20Attention%20Deficit%20Disorder%20from%20Childhood%20Through%20Adulthood&amp;qid=1459189353&amp;ref_=sr_1_1&amp;sr=8-1" rel="nofollow" target="_blank">Deficit</a><a href="http://www.amazon.com/Driven-Distraction-Recognizing-Attention-Childhood/dp/0684801280?ie=UTF8&amp;keywords=Driven%20to%20Distraction%3A%20Recognizing%20and%20Coping%20with%20Attention%20Deficit%20Disorder%20from%20Childhood%20Through%20Adulthood&amp;qid=1459189353&amp;ref_=sr_1_1&amp;sr=8-1" rel="nofollow" target="_blank"> Disorder from Childhood Through </a><a href="http://www.amazon.com/Driven-Distraction-Recognizing-Attention-Childhood/dp/0684801280?ie=UTF8&amp;keywords=Driven%20to%20Distraction%3A%20Recognizing%20and%20Coping%20with%20Attention%20Deficit%20Disorder%20from%20Childhood%20Through%20Adulthood&amp;qid=1459189353&amp;ref_=sr_1_1&amp;sr=8-1" rel="nofollow" target="_blank">Adulthood</a>. Dr. Ratey is also doing an update to <a href="http://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514/ref=sr_1_1?ie=UTF8&amp;qid=1459189432&amp;sr=8-1&amp;keywords=spark+john+ratey" rel="nofollow" target="_blank">Spark: The Revolutionary New Science of Exercise and the Brain.</a></li> <li>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 <a href="http://www.amazon.com/Brains-Way-Healing-Discoveries-Neuroplasticity/dp/014312837X/ref=sr_1_1?ie=UTF8&amp;qid=1459189414&amp;sr=8-1&amp;keywords=The+Brain%27s+Way+of+Healing%3A+Remarkable+Discoveries+and+Recoveries+from+the+Frontiers+of+Neuroplasticity" rel="nofollow" target="_blank">The Brain's Way of Healing: </a><a href="http://www.amazon.com/Brains-Way-Healing-Discoveries-Neuroplasticity/dp/014312837X/ref=sr_1_1?ie=UTF8&amp;qid=1459189414&amp;sr=8-1&amp;keywords=The+Brain%27s+Way+of+Healing%3A+Remarkable+Discoveries+and+Recoveries+from+the+Frontiers+of+Neuroplasticity" rel="nofollow" target="_blank">Remarkable</a><a href="http://www.amazon.com/Brains-Way-Healing-Discoveries-Neuroplasticity/dp/014312837X/ref=sr_1_1?ie=UTF8&amp;qid=1459189414&amp;sr=8-1&amp;keywords=The+Brain%27s+Way+of+Healing%3A+Remarkable+Discoveries+and+Recoveries+from+the+Frontiers+of+Neuroplasticity" rel="nofollow" target="_blank"> Discoveries and Recoveries from the Frontiers of Neuroplasticity</a> Itself, and he talks about “walking off” Parkinson’s disease.</li> <li>When we exercise, we change the chemistry of our brains and our bodies.</li> </ul> Serena Marie, RD Go-to, real-food dietitian, Serena Marie, RD, talks about fat and sugar as related to brain health. <ul> <li>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.</li> <li>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.</li> <li>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.</li> <li>Some research says that DHA helps with depression as well.</li> <li>Insulin is the hormone that your body needs to run through the bloodstream to holla, “Let me in!” to your cells. <a href="http://journal.frontiersin.org/article/10.3389/fendo.2014.00161/full" rel="nofollow" target="_blank">Studies</a> 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.</li> <li>Studies have shown that less than 20 grams of carbohydrates a day is a great way to combat memory problems and dementia.</li> </ul> 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 <a href="http://philadelphiarunner.com/" rel="nofollow" target="_blank">Philadelphia Runner</a> 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: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2015/01/John___Picture_CA5_635556203474603675.jpg" rel="nofollow" target="_blank"></a> Website: <a href="http://www.johnratey.com/" rel="nofollow" target="_blank">JohnRatey.com</a> Facebook: <a href="https://www.facebook.com/pages/The-Ratey-Institute/111021549461" rel="nofollow" target="_blank">The Ratey Institute</a> Twitter: <a href="https://twitter.com/jratey" rel="nofollow" target="_blank">@jratey</a> Serena Marie, RD: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2014/12/Headshot.jpg" rel="nofollow" target="_blank"></a> Website: <a href="http://www.SerenaMarieRD.com" rel="nofollow" target="_blank">www.SerenaMarieRD.com</a> Facebook: <a href="https://www.facebook.com/SerenaMarieRD" rel="nofollow" target="_blank">/SerenaMarieRD</a> Twitter: <a href="https://twitter.com/SerenaMarieRD" rel="nofollow" target="_blank">@SerenaMarieRD</a> Instagram: <a href="http://instagram.com/serenamarierd/" rel="nofollow" target="_blank">SerenaMarieRD</a> Kari Gormley: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2016/01/final-unedited-2-1-of-1.jpg" rel="nofollow" target="_blank"></a> Facebook: <a href="https://www.facebook.com/The-Running-Lifestyle-Show-266915360158962/" rel="nofollow" target="_blank">The Running Lifestyle Show</a> Twitter: <a href="https://twitter.com/KariGormley" rel="nofollow" target="_blank">@KariGormley</a> Instagram: <a href="https://www.instagram.com/karigormley/" rel="nofollow" target="_blank">@KariGormley</a>

123: Seven Ways to Take Control of Your Health

Norman Rosenthal

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

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 <ul> <li>connect your body and mind;</li> <li>build a better brain;</li> <li>be in the zone;</li> <li>accept losses; and</li> <li>so much more!</li> </ul> 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: <ul> <li><a href="http://www.amazon.com/Super-Mind-Performance-Transcendental-Meditation/dp/0399174745?ie=UTF8&amp;keywords=norman%20e.%20rosenthal&amp;qid=1465322697&amp;ref_=sr_1_1&amp;s=books&amp;sr=1-1" rel="nofollow" target="_blank"> Super Mind: How to Boost Performance and Live a Richer and Happier Life Through Transcendental Meditation</a> by Dr. Norman E. Rosenthal</li> <li><a href="http://www.amazon.com/Transcendence-Healing-Transformation-Transcendental-Meditation/dp/1585429929?ie=UTF8&amp;keywords=norman%20e.%20rosenthal&amp;qid=1465322697&amp;ref_=sr_1_3&amp;s=books&amp;sr=1-3" rel="nofollow" target="_blank"> Transcendence: Healing and Transformation Through Transcendental Meditation</a> by Dr. Norman E Rosenthal and Dr. Mehmet C. Oz</li> <li><a href="http://www.amazon.com/Gift-Adversity-Unexpected-Difficulties-Imperfections/dp/0399168850?ie=UTF8&amp;keywords=norman%20e.%20rosenthal&amp;qid=1465322697&amp;ref_=sr_1_4&amp;s=books&amp;sr=1-4" rel="nofollow" target="_blank"> The Gift of Adversity: The Unexpected Benefits of Life's Difficulties, Setbacks, and Imperfections</a> by Dr. Norman E. Rosenthal</li> <li><a href="https://www.amazon.com/Emotional-Revolution-Norman-E-Rosenthal-ebook/dp/B009POGVK0/ref=sr_1_5?s=books&amp;ie=UTF8&amp;qid=1465322697&amp;sr=1-5&amp;keywords=norman+e.+rosenthal" rel="nofollow" target="_blank"> The Emotional Revolution: Harnessing the Power of Your Emotions for a More Positive Life</a> by Dr. Norman E. Rosenthal</li> <li><a href="http://www.amazon.com/Winter-Blues-Fourth-Everything-Affective/dp/1609181859?ie=UTF8&amp;keywords=norman%20e.%20rosenthal&amp;qid=1465322697&amp;ref_=sr_1_7&amp;s=books&amp;sr=1-7" rel="nofollow" target="_blank"> Winter Blues, Fourth Edition: Everything You Need to Know to Beat Seasonal Affective Disorder</a> by Dr. Norman E. Rosenthal</li> <li><a href="http://www.amazon.com/Better-Than-Before-Habits-Procrastinate/dp/0385348630?ie=UTF8&amp;keywords=better%20than%20before&amp;qid=1465322941&amp;ref_=sr_1_1&amp;s=books&amp;sr=1-1" rel="nofollow" target="_blank"> Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life</a> by Gretchen Rubin</li> <li><a href="http://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/1101904003?ie=UTF8&amp;keywords=arianna%20huffington%20sleep&amp;qid=1465322998&amp;ref_=sr_1_1&amp;s=books&amp;sr=1-1" rel="nofollow" target="_blank"> The Sleep Revolution: Transforming Your Life, One Night at a Time</a> by Arianna Huffington</li> </ul> Featured Guest: Dr. Norman E. Rosenthal <a href="https://www.normanrosenthal.com" rel="nofollow" target="_blank">Norman E. Rosenthal</a> 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. <ul> <li>Rosenthal is currently Clinical Professor of Psychiatry at <a href="http://som.georgetown.edu/" rel="nofollow" target="_blank">Georgetown University</a> School of Medicine and is listed as one of the best doctors in America.</li> <li>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 <a href="http://www.amazon.com/Transcendence-Healing-Transformation-Transcendental-Meditation/dp/1585429929?ie=UTF8&amp;keywords=norman%20e.%20rosenthal&amp;qid=1465322697&amp;ref_=sr_1_3&amp;s=books&amp;sr=1-3" rel="nofollow" target="_blank"> Transcendence: Healing and Transformation Through Transcendental Meditation</a>, and the Los Angeles Times bestseller The Gift of Adversity.</li> <li>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.</li> <li>He is the TRLS June <a href="http://www.therunninglifestyle.com/homepage/book-club/" rel="nofollow" target="_blank">Book Club</a> author, for his book, <a href="http://www.amazon.com/Super-Mind-Performance-Transcendental-Meditation/dp/0399174745?ie=UTF8&amp;keywords=norman%20e.%20rosenthal&amp;qid=1465322697&amp;ref_=sr_1_1&amp;s=books&amp;sr=1-1" rel="nofollow" target="_blank"> Super Mind: How to Boost Performance and Live a Richer and Happier Life Through Transcendental Meditation</a>.</li> <li>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.”</li> <li>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.</li> <li>He explains the difference between mindfulness and medita</li> <li>Kari talks about the “Jon Kabat-Zinn” way of meditation and Deepak Chopra and Oprah’s meditation class.</li> <li>Kari talks about mindfulness stress-based reduction training.</li> <li>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.</li> <li>Rosenthal points out two particular chapters: Meditate and Grow Rich and Meditate and Grow Happy.</li> <li>Kari mentions one story in <a href="http://www.amazon.com/Transcendence-Healing-Transformation-Transcendental-Meditation/dp/1585429929?ie=UTF8&amp;keywords=norman%20e.%20rosenthal&amp;qid=1465322697&amp;ref_=sr_1_3&amp;s=books&amp;sr=1-3" rel="nofollow" target="_blank"> Transcendence: Healing and Transformation Through Transcendental Meditation</a> with Ray Dalio.</li> <li>They discuss sleep and transcendental meditation.</li> <li>He speaks to practicing transcendental meditation and running.</li> <li>During transcendental meditation, according to Rosenthal, the brain delivers you gifts from your subconscious.</li> <li>Rosenthal speaks to how parts of the government/the <a href="https://www.nih.gov/" rel="nofollow" target="_blank">National Institutes of Health</a> (NIH) are using transcendental meditation.</li> <li>Kari talks about finding her “Cameron Diaz” moment of sorts while recording The Running Lifestyle Camp ad.</li> </ul> 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 <a href="http://serenamarierd.com" rel="nofollow" target="_blank">Serena Marie, RD,</a> sleep doctor, Vinny Kripalu, Joanne Ambrogi, Denny Krahe of <a href="http://www.dizruns.com/" rel="nofollow" target="_blank">Diz Runs</a> (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 <a href="http://www.therunninglifestyle.com/camp" rel="nofollow" target="_blank">here</a> today or e-mail Kari at <a href="mailto:Kari@TheRunningLifestyle.com">Kari@TheRunningLifestyle.com</a> 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 <a href="http://www.seattlemarathon.org/" rel="nofollow" target="_blank">Seattle Marathon</a>! <ul> <li>Erica gushes over “NYC Marathon Recap With Jeff Galloway, Melanie Curtis, Runar Gundersen, And Serena Marie, RD” (<a href="http://www.therunninglifestyle.com/101-nyc-marathon-recap-with-jeff-galloway-melanie-curtis-runar-gundersen-and-serena-marie-rd/" rel="nofollow" target="_blank">Episode 101</a>), which really got her excited.</li> <li>Listen as Erica recounts her incredible running journey and her journey to becoming a healthier person.</li> <li>Erica raves about <a href="http://www.amazon.com/Marathoning-Mortals-Regular-Half-Marathon-Marathon/dp/1579547826" rel="nofollow" target="_blank"> Marathoning for Mortals: A Regular Person's Guide to the Joy of Running or Walking a Half-Marathon or Marathon</a> by John Bingham.</li> <li>She explains how she runs being legally blind. Her goal is to run with the <a href="http://www.achillesinternational.org/" rel="nofollow" target="_blank">Achilles International</a> team at the <a href="http://www.tcsnycmarathon.org/" rel="nofollow" target="_blank">TCS New York City Marathon</a> in 2017.</li> <li>Erica gives recommendations that she has for runners who are looking to start (after you get to decide what a runner means to you).</li> <li>Hear what being a runner means to Kari.</li> <li>Erica offers tips for getting off the couch and starting ru</li> <li>Kari mentions “The Upholder, Questioner, Obliger, And Rebel: Our Four Tendencies” (<a href="http://www.therunninglifestyle.com/120-the-upholder-questioner-obliger-and-rebel-our-four-tendencies/" rel="nofollow" target="_blank">Episode 120</a>).</li> </ul> Serena Marie, RD Serena Marie, RD, talks about the nutritional benefits of eating potato skins (no, not the appetizer!). <ul> <li>The benefit to eating potato skins is the fiber that they contain. They are mostly a source of insoluble fiber.</li> <li>Serena reviews the difference between soluble and insoluble fiber.</li> <li>She also defines what a “standard American diet” looks like.</li> <li>When transitioning from a standard American diet to a more nutrient-rich diet, many people have issues increasing their fiber intake.</li> <li>As you increase vegetables, steam them or chop them up finely to break down the cellulose/fiber to help digest them with less intolerance.</li> </ul> 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 <a href="http://www.races2run.com/events/plexus-fitness-super-bowl-5k/" rel="nofollow" target="_blank">Race on the Big Day 5K sponsored by Empowered Yoga</a>. Contact: Norman Rosenthal: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2016/06/Norm-Rosenthal-headshot_173.jpg" rel="attachment wp-att-2822 nofollow" target="_blank"></a> Website: <a href="https://www.normanrosenthal.com/" rel="nofollow" target="_blank">NormanRosenthal.com</a> Facebook: <a href="https://www.facebook.com/normanrosenthal" rel="nofollow" target="_blank">/normanrosenthal</a> Twitter: <a href="https://twitter.com/DoctorNorman" rel="nofollow" target="_blank">@DoctorNorman</a> Erica Barton: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2016/06/image_CA12069_635966712834719897-1.jpeg" rel="attachment wp-att-2824 nofollow" target="_blank"></a> <a href="https://www.facebook.com/erica.barton2" rel="nofollow" target="_blank">Facebook Page</a> Serena Marie, RD: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2014/12/Headshot.jpg" rel="nofollow" target="_blank"> </a> Website: <a href="http://www.SerenaMarieRD.com" rel="nofollow" target="_blank">www.SerenaMarieRD.com</a> Facebook: <a href="https://www.facebook.com/SerenaMarieRD" rel="nofollow" target="_blank">/SerenaMarieRD</a> Twitter: <a href="https://twitter.com/SerenaMarieRD" rel="nofollow" target="_blank">@SerenaMarieRD</a> Instagram: <a href="http://instagram.com/serenamarierd/" rel="nofollow" target="_blank">SerenaMarieRD</a> Kari Gormley: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2016/01/final-unedited-2-1-of-1.jpg" rel="nofollow" target="_blank"> </a> Facebook: <a href="https://www.facebook.com/The-Running-Lifestyle-Show-266915360158962/" rel="nofollow" target="_blank"> The Running Lifestyle Show</a> Twitter: <a href="https://twitter.com/KariGormley" rel="nofollow" target="_blank">@KariGormley</a> Instagram: <a href="https://www.instagram.com/karigormley/" rel="nofollow" target="_blank">@KariGormley</a>

133: Running on Transcendental Meditation with Dr. Norman Rosenthal

Chris Ramsey

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

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: <a href="http://bit.ly/141CRam" rel="nofollow" target="_blank">http://bit.ly/141CRam</a>

141: How to Make Running a Lifestyle w/ High School Running Coach Chris Ramsey

Bob Seebohar

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 athleteShout Outs:                            Vinnie Tortorich www.vinnietortorich.com    Angie and Trevor www.marathontrainingacademy.comContact BobEmail: coachbob@fuel4mance.comWebsite: www.fuel4mance.comBlog: http://bobseebohar.blogspot.com

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 athleteShout Outs:                            Vinnie Tortorich <a href="http://www.vinnietortorich.com" rel="nofollow" target="_blank">www.vinnietortorich.com</a>    Angie and Trevor www.marathontrainingacademy.comContact BobEmail: coachbob@fuel4mance.comWebsite: www.fuel4mance.comBlog: <a href="http://bobseebohar.blogspot.com" rel="nofollow" target="_blank">http://bobseebohar.blogspot.com</a>

19: Bob Seebohar and Metabolic Efficiency

Speed Training &amp; 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/

Speed Training &amp; 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: <a href="http://www.therunninglifestyle.com/143-speed-training-zone-2-training-meaghan-nana-sinkam/" rel="nofollow" target="_blank">http://www.therunninglifestyle.com/143-speed-training-zone-2-training-meaghan-nana-sinkam/</a>

143: Speed Training & Zone 2 Training with Meaghan Nana-Sinkam

Nir Eyal is a writer, teacher, and consultant who specializes in the intersection of technology, psychology, and business. He shares how to build a habit, how being an overweight child has affected his life, how to put tech in its place, ways to get in screen time while being on the move, and more. Serena Marie, RD, and Kari discuss what to do when someone ups his or her fiber and has flatulence. 2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show. Please go HERE for this episode’s show notes.

Nir Eyal is a writer, teacher, and consultant who specializes in the intersection of technology, psychology, and business. He shares how to build a habit, how being an overweight child has affected his life, how to put tech in its place, ways to get in screen time while being on the move, and more. Serena Marie, RD, and Kari discuss what to do when someone ups his or her fiber and has flatulence. 2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at <a href="mailto:Kari@TheRunningLifestyle.com">Kari@TheRunningLifestyle.com</a> for more information. Click <a href="http://www.therunninglifestyle.com/support" rel="nofollow" target="_blank">HERE</a> to receive special gifts and to be part of Team The Running Lifestyle Show. Please go <a href="http://www.therunninglifestyle.com/178-make-running-habit" rel="nofollow" target="_blank">HERE</a> for this episode’s show notes.

178: How to Make Running a Habit

Louisa Jewell, Master of Applied Positive Psychology (MAPP), joins Kari to “heartstorm” how to be present in your one precious life, take control of rumination, and get clear on your beliefs. Louisa discusses her experience with depression, how a growth mindset can fuel your life, how self-compassion can help you through a difficult time, and how to choose what media to consume to keep a positive mindset. She is especially vulnerable when she shares her divorce experience and how she was self-compassionate during that time. Serena Marie, RD, and Kari talk about hydration during and after running. Kari starts a new segment called Fuel for Your Mind Belt, and she discusses one simple strategy to raise your positivity ratio. The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information. Click  HERE to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ. Find out the 11 Strategies to Live the Running Lifestyle HERE. Click HERE to receive special gifts and to be part of Team TRLS. Please go HERE for this episode’s show notes.

Louisa Jewell, Master of Applied Positive Psychology (MAPP), joins Kari to “heartstorm” how to be present in your one precious life, take control of rumination, and get clear on your beliefs. Louisa discusses her experience with depression, how a growth mindset can fuel your life, how self-compassion can help you through a difficult time, and how to choose what media to consume to keep a positive mindset. She is especially vulnerable when she shares her divorce experience and how she was self-compassionate during that time. Serena Marie, RD, and Kari talk about hydration during and after running. Kari starts a new segment called Fuel for Your Mind Belt, and she discusses one simple strategy to raise your positivity ratio. The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits or create a Flourishing Experiment yourself, reach out to Kari at <a href="mailto:Kari@TheRunningLifestyle.com">Kari@TheRunningLifestyle.com</a> for more information. Click <a href="https://www.healthiq.com/life-insurance/runninglifestyle-podcast?utm_source=therunninglifestyleshow&amp;utm_campaign=therunninglifestyleshowpodcast" rel="nofollow" target="_blank"> HERE</a> to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ. Find out the 11 Strategies to Live the Running Lifestyle <a href="http://www.therunninglifestyle.com/join" rel="nofollow" target="_blank">HERE</a>. Click <a href="http://www.therunninglifestyle.com/support" rel="nofollow" target="_blank">HERE</a> to receive special gifts and to be part of Team TRLS. Please go <a href="http://www.therunninglifestyle.com/207-run-thoughts" rel="nofollow" target="_blank">HERE</a> for this episode’s show notes.

207: How to Run Your Thoughts

Erin Taylor

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

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: <a href="http://www.therunninglifestyle.com/145-need-yoga-running-erin-taylor-ryt" rel="nofollow" target="_blank">http://www.therunninglifestyle.com/145-need-yoga-running-erin-taylor-ryt</a>

145: Why You Need Yoga for Running with Erin Taylor, RYT

Wendy Cicek Steiger

Liz Whitteberry

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 &amp; 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 &amp; 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

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. <ul> <li>Beats the sweat/weather blues with these durable, water resistant headphones</li> <li>Tailors the fit using five different earbud selections</li> <li>Takes phone calls with clarity via Dolby™ Sound Enhancement</li> </ul> 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 <a href="http://Jabra.com/TRL" rel="nofollow" target="_blank">Jabra.com/TRL</a> and by signing up for the TRLS e-mail list at <a href="http://therunninglifestyle.com/join" rel="nofollow" target="_blank">therunninglifestyle.com/join</a> 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. <ul> <li>Turned 50 in 2015 and took on the goal to run five marathons in 2015 (which turned into six!)</li> <li>Completed Marathon 1 (<a href="http://www.bsim.org/site3.aspx" rel="nofollow" target="_blank">Big Sur International Marathon</a> in Monterey, CA) with her first-time marathoner husband Andrew in April</li> <li>Ran Marathon 2 (<a href="http://www.clevelandmarathon.com/" rel="nofollow" target="_blank">Rite Aid Cleveland Marathon</a>) three weeks after Big Sur in May—learn about “Fast Food Row”</li> <li>Ran Marathon 3 (<a href="http://eriemarathon.org/" rel="nofollow" target="_blank">Erie Marathon</a> at Presque Isle in September)—where she PRed</li> <li>Ran Marathon 4 (<a href="http://www.akronmarathon.org/" rel="nofollow" target="_blank">Akron Marathon</a>) in October—as a supported training run</li> <li>Ran Marathon 5 (<a href="http://www.marinemarathon.com/" rel="nofollow" target="_blank">Marine Corps Marathon</a> 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</li> <li>Ran Marathon 6 (<a href="http://www.gulfcoastrunningclub.org/index.php" rel="nofollow" target="_blank">Mississippi Coast Marathon</a>) in November with dear friend of the show and fellow Chicago marathoner Tricia Becker</li> <li>Believes in daily meditation (<a href="https://www.headspace.com/signup?origintoken=google-b&amp;gclid=CjwKEAiAiZK1BRD509nPsYiUk2YSJAAMoAwC0jW454pDU0LDj6crPahZjO1Cm56Qf0jFKmIfQSeKyRoCPDnw_wcB" rel="nofollow" target="_blank">Headspace</a>), practicing yoga, and proper nutrition</li> <li>Loves online running communities for the comradery, support, and to bring like minds together</li> <li>Describes why sitting still is a huge challenge</li> <li>Refers to Dr. John J. Ratey’s books <a href="http://www.amazon.com/Go-Wild-Social-Evolutions-Well-being/dp/0316246107/ref=pd_sim_14_2?ie=UTF8&amp;dpID=512FrNAb8rL&amp;dpSrc=sims&amp;preST=_AC_UL160_SR105%2C160_&amp;refRID=1WZMKF1Y18QNYZH6H4Z1" rel="nofollow" target="_blank">Go Wild: Free Your Body and Mind from the Afflictions of Civilization</a> and <a href="http://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514/ref=sr_1_1?ie=UTF8&amp;qid=1453690528&amp;sr=8-1&amp;keywords=john+ratey" rel="nofollow" target="_blank">Spark: The Revolutionary New Science of Exercise and the Brain</a></li> <li>2016 outlook: 50 marathons in 50 states, Big Sur loyalty runner, <a href="http://www.buffalomarathon.com/" rel="nofollow" target="_blank">Buffalo Marathon</a> or the <a href="http://www.fargomarathon.com/" rel="nofollow" target="_blank">Fargo Marathon</a>, to qualify for the <a href="http://www.baa.org/" rel="nofollow" target="_blank">Boston Marathon</a></li> </ul> Liz Whitteberry Team TRLS <a href="http://www.actionforhealthykids.org/" rel="nofollow" target="_blank">Action for Healthy Kids</a> runner for the <a href="https://www.chicagomarathon.com/" rel="nofollow" target="_blank">Chicago Marathon</a>, “Saint Zen Liz” Whitteberry—from “Running Galloway Style With Jeff Galloway” (<a href="http://www.therunninglifestyle.com/77-running-galloway-style-with-jeff-galloway/" rel="nofollow" target="_blank">Episode 77</a>), “Seven Stories Of Taking On The Marathon Distance” (<a href="http://www.therunninglifestyle.com/94-seven-stories-of-taking-on-the-marathon-distance/" rel="nofollow" target="_blank">Episode 94</a>), and “Chicago Marathon Recap W/ Jeff Galloway &amp; Team TRLS” (<a href="http://www.therunninglifestyle.com/98-chi-marathon-recap-w-jeff-galloway-team-trls/" rel="nofollow" target="_blank">Episode 98</a>)—tells Kari how she rocked her most recent PR using a heart rate training method. <ul> <li>Started the year injured (during a thunderstorm-and-mud 50-miler) and took time off from running in December and January</li> <li>Started the Maffetone Method (<a href="http://www.amazon.com/The-Book-Endurance-Training-Racing/dp/1616080655" rel="nofollow" target="_blank">The Big Book of Endurance Training and Racing</a> by Philip Maffetone) and using heart rate training (be patient and be consistent!)</li> <li>Attended <a href="http://www.runnersworld.com/running-tips/find-your-chi-running" rel="nofollow" target="_blank">Chi running</a> clinics</li> <li>Talks about Zone 2 heart rates and pace bands</li> <li>Tells why running is about the joy of the journey and celebrating milestones together as runners</li> <li>Completed the 2,015 miles in 2015 challenge</li> <li>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” (<a href="http://www.therunninglifestyle.com/88-bank-of-america-chicago-marathon-race-director-carey-pinkowski/" rel="nofollow" target="_blank">Episode 88</a>)</li> <li>For more info, check out “What a Runner Needs to Know About Zone Training &amp; Stress Fractures” (<a href="http://www.therunninglifestyle.com/57-polly-de-mille/" rel="nofollow" target="_blank">Episode 57</a>) featuring Polly de Mille or chat with Liz and others in the private <a href="https://www.facebook.com/groups/754717694602590/" rel="nofollow" target="_blank">TRLS Facebook page </a></li> <li>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 <a href="https://www.chicagomarathon.com/" rel="nofollow" target="_blank">Chicago Marathon</a></li> </ul> Mike Clarke Founder Mike Clarke of the <a href="http://www.bigbeachmarathon.com" rel="nofollow" target="_blank">Big Beach Marathon</a> in Gulf Shores, AL, (on January 31, 2016) shares the course time limit and more. <ul> <li>Tells the overall time limit for the full and half marathons</li> <li>Provides parking details on the “main drag”</li> <li>Gives bag-drop information (via <a href="http://www.operationreconnect.org/" rel="nofollow" target="_blank">Operation ReConnect</a>)</li> <li>Shares last-minute information for the race</li> <li>Friendly reminder: As a listener of TRLS, receive a 15% discount when you use code “RUNLIFE” at checkout when you register for the <a href="http://bigbeachmarathon.com/" rel="nofollow" target="_blank">Big Beach Marathon</a>!</li> </ul> Serena Marie, RD Brooklyn’s in the house as Serena Marie, RD, answers a TRLS Facebook group listener’s question about intermittent fasting. <ul> <li>Tackles the subject from two points of view—1) this new, trendy cool fad 2) this long-standing tradition used in religious practices</li> <li>Correlated with increasing lifespan</li> <li>Animal studies show that intermittent fasting can decrease weight, help with total cholesterol, and markers that indicate the occurrence of cancer</li> <li>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</li> <li>Limited/mixed reviews as to whether or not it reduces insulin sensitivity or reduces inflammation</li> <li>Personal take: Not sure how realistic it is to skip meals and might promote disordered eating patterns</li> <li>Why it might work best for single, younger men</li> <li>Catch Serena on Periscope (<a href="https://www.periscope.tv/SerenaMarieRD" rel="nofollow" target="_blank">@SerenaMarieRD</a>)</li> <li>Kari mentions moderators versus abstainers (February Book of the Month: <a href="http://www.amazon.com/Better-Than-Before-Habits---Procrastinate/dp/0385348630/ref=sr_1_1?ie=UTF8&amp;qid=1452221632&amp;sr=8-1&amp;keywords=better+than+before" rel="nofollow" target="_blank">Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life</a>by Gretchen Rubin)</li> <li>Friendly reminder: Always consult your physician before modifying your diet.</li> </ul> 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: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2016/01/12493887_1048528528501403_5238070855944534721_o.jpg" rel="attachment wp-att-2463 nofollow" target="_blank"></a> Email: wendycicek@gmail.com Facebook:<a href="https://www.facebook.com/wendy.ciceksteiger" rel="nofollow" target="_blank"> /wendy.ciceksteiger</a> Liz Whitteberry: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2015/06/Liz-Whitteberry-Headshot-009-Full-Color_CA12069_635643640072589056.jpg" rel="nofollow" target="_blank"></a> Website<a href="http://www.lizwhitteberry.com/" rel="nofollow" target="_blank">:LizWhitteberry.com</a> Facebook: <a href="https://www.facebook.com/liz.whitteberry?fref=ts" rel="nofollow" target="_blank">Liz.Whitteberry</a> Twitter: <a href="https://twitter.com/elizabethwh" rel="nofollow" target="_blank">@elizabethwh</a> Serena Marie, RD: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2014/12/Headshot.jpg" rel="nofollow" target="_blank"></a> Website: <a href="http://www.SerenaMarieRD.com" rel="nofollow" target="_blank">www.SerenaMarieRD.com</a> Facebook: <a href="https://www.facebook.com/SerenaMarieRD" rel="nofollow" target="_blank">/SerenaMarieRD</a> Twitter: <a href="https://twitter.com/SerenaMarieRD" rel="nofollow" target="_blank">@SerenaMarieRD</a> Instagram: <a href="http://instagram.com/serenamarierd/" rel="nofollow" target="_blank">SerenaMarieRD</a> Kari Gormley: <a href="http://www.therunninglifestyle.com/wp-content/uploads/2016/01/final-unedited-2-1-of-1.jpg" rel="nofollow" target="_blank"></a> Facebook: <a href="https://www.facebook.com/The-Running-Lifestyle-Show-266915360158962/" rel="nofollow" target="_blank">The Running Lifestyle Show</a> Twitter: <a href="https://twitter.com/KariGormley" rel="nofollow" target="_blank">@KariGormley</a> Instagram: <a href="https://www.instagram.com/karigormley/" rel="nofollow" target="_blank">@KariGormley</a>

113: 3 Fit-at-50 Personal Record Secrets with Wendy Cicek Steiger, MD, and Liz Whitteberry

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 energybits.com) 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 doctorSerena's Diet Recommendations PDFWebsite: www.SerenaMarieRD.comFacebook: facebook.com/serenamarierdtwitter: @SerenaMarieRDInstagram: Instagram.com/SerenaMarieRD

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 <a href="http://energybits.com" rel="nofollow" target="_blank">energybits.com</a>) 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 doctorSerena's Diet Recommendations PDFWebsite: www.SerenaMarieRD.comFacebook: <a href="http://facebook.com/serenamarierdtwitter:" rel="nofollow" target="_blank">facebook.com/serenamarierdtwitter:</a> @SerenaMarieRDInstagram: <a href="http://Instagram.com/SerenaMarieRD" rel="nofollow" target="_blank">Instagram.com/SerenaMarieRD</a>

6: Serena Marie: Why Adopt a Fat Adapted Diet 

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