Extraordinary Strides

Hey, friend,

Thank you for joining us for Quick Bytes - Holiday edition.

This will be the 1st of 7 specially designed runner and walker gift guides and holiday specials to get you everything you need or could ever want to ask for from Thanksgiving to the New Year!

This episode focuses on items you should have included on your wishlist for "On the Run," so great items to have or accessorize with, from walks to full-out sprints and every training run in between. Want all of the links of the products we discussed in the episode? Find them here >>

If you feel like your favorite item didn't "make the list",  stay tuned, we still have plenty more episodes and categories coming up.

We also announce what we have on OUR wishlist! Which is to hit 10k Downloads by the end of 2022.

We want you to know how grateful we are for your support and as we have mentioned, we are committed to keeping these bRUNch and Quick Bytes going at no cost to you, but we NEED your help to keep that rolling, and one of the easiest ways is to spread the word.

So to coincide with this Gift Guide Holiday series, we are launching our 10k Downloads Giveaway, and we want YOU to decide on what the grand prize should be for one lucky winner.

Head over to Instagram or find us on Facebook and cast your vote!

In the meantime, all you have to do to be entered to win is spread the love, share TFB by taking a screenshot of your review on your podcast listening platform or post your workout and link it back to Time for bRUNch by using hashtag #tfb10k

Today's workout is a whole lotta Fiesty & festive fun.
Conversation Pace 5 min
Pace Change 1 min

Conversation Pace 10 min
Pace Change 1 min

Conversation Pace 15 min
Pace Change 3 min

Cool-down walk 5 min

Our Holiday Series Quick Bytes will be as scheduled -

Nov. 15 - Gift Guide for  "On the Run" 

Nov. 23 - Make it "Rein": Big Ticket Items ala Black Friday Sales

Nov. 29 - Giving Tuesday and Giving Back (This will be released on Tuesday instead of Wednesday)

Dec. 7 - What to Wear? "Snow" Problem, we got you covered!

Dec. 14 - Beyond Running: Post-run, recovery, crosstraining, & fun

Dec. 21 - Oh, Snaps! Stocking Stuffers & Last-Minute Deals

Dec. 30 - Wait, there's "Myrrh"  How to Treat Yo "Elf" for the New Year

Thank you so much for making this podcast possible! If you have any questions, do not hesitate to contact us at [email protected].

Please consult a physician before any new workout regimen!

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friends,

Join us for this long-run workout that is just as good as chicken soup for the soul. No really, we went ahead and celebrated #nationalchickensoupforthesoul and went through a wonderful top 10 list created by  Brittney Burke on thekitchn.com of things that the hit series Chicken Soup for the Soul nailed through their 20+ years in print.

Of course, we applied this top 10 list to running and different aspects of our lives.

We shared a fun graphic to hear from you on your favorite ingredient when cooking yourself a batch of Chicken Soup for your Runner's Soul and sent it out in the newsletter. Did you miss it? Sign up here or email us at [email protected]

Did we leave you hungry for a "second" helping of Chicken Soup for your Runner's Soul? Check out our blog post here >>

And, we know you'll be "asking for it" so here is the short video clip that Shelby referenced in the episode>>

Share it with us and tag us on social media at @timeforbrunchpodcast with #tfbRUNch

Whether you are in a bit of a slump, need to show yourself some self-love and self-care, or already feel like you add daily habits to your life that put a step in your runner's soul step, you will love this long bRUNch!

Today's workout will be structured -  

5 min Dynamic stretches

5 min walking warm-up

25 min Endurance Pace
2 min walk
25 min Endurance Pace
3 min Fast Finish
 
10  min walking cool-down, and Coffee with the Coaches!

Do you have a question you would like featured or answered?
Submit it here >>

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Please consult a physician before starting any new exercise routine.

Thanks for listening! 

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friends,

We are glad to have you with us for an express 30-minute workout of TFB Quick Bytes.

Proceed with caution this conversation and workout may get a bit spicy, but we promise to bring a bit of sweetness to the convo as well.

One thing is for sure from chatting about runDisney Wine & Dine runners to NYC Marathon, this conversation should get you MOVING!

And, talk about moving, in those "spicy" segments, Coach Shelby referenced the Michael Jackson anti-gravity tilt. As you picture your strong forward pushes, you can check out this dance move here>>

We also talked about our favorite costume from runDisney weekend; hands down, the Ofrenda table from Coco has our unanimous vote as the winner. We also discussed Jogging Jack Sparrow, who always puts a pep in the step of runners. 

Jogging Jack, if you hear this...let us know do you launder that incredible outfit in between races? Or do you have multiple outfits? 

Coach Shelby opens up the conversation on adaptive elite athletes not getting equal pay in big prize money races and tackles the gender inequality questions that women in sports often have to endure. 

Please consult a physician before starting any new exercise routine.

Today's 30-minute workout will be structured. 
90-sec dynamic stretches
3-minute warm-up walk

5- minute Conversation Pace

2.5-minute Tempo - Make it spicy

5- minute Conversation Pace

2.5-minute Tempo - We know you can handle the "heat" 

5- minute Conversation Pace

2.5-minute Tempo - The #PacquiOneChipChallenge ain't got nothing on you!

3-minute cool-down walk

Don't forget we want you to weigh in on the debate regarding athletes deserving full credit on our Instagram or in the Facebook community page.

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Do you have a question you would like featured or answered?
Submit it here >>

Thanks for listening!

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friends,

We can feel the excitement around this weekend's bRUNch. With so many folks gearing up for either runDisney Wine & Dine weekend of the New York City Marathon, we are excited to cheer on all runners and bRUNchers alike. 

This weekend's bRUNch, we sat down with Crystal Gaines, Executive Director, and Kristen Gordon, a board member from Girls on the Run Central Florida as they gear up to head to Disney to support SoleMates.

We learn about the GOTRCFL mission and how to support this incredible organization!

In 2016, an independent study of Girls on the Run found:

• Girls who were least active when they started the program increased their overall physical activity by more than 40%
• 85% of girls said they improved in 1 or more of the 5 Cs: confidence, competence, caring, character, or connection
• 97% of girls said they learned critical life skills

If you are interested in learning more about how you can become a SoleMate click here >>and if you are out at RunDisney for Wine & Dine use #GOTRsolemate with your ChEARtastic selfies.

However, you don't have to run a runDisney race or even run to support this incredible organization - 

• Learn how to volunteer
• Become a coach
• Start a team

And don't forget Coach Christine will buy you a Gideon's cookie and deliver it to you if you volunteer to help the GOTRCFL End of Season 5k on Dec. 4th.

If you aren't in Central Florida but would like to learn more about Girls on the Run, International, click here >>

In this episode, we learn a lot about community and connection as the core values to Girls on the Run, which also inspired our Race Day Spectator blog post that you can check out here >>

Today's workout will be structured -  

3 min Dynamic stretches

5 min walking warm-up

20 min Endurance Pace
2 min walk  or pop up into a faster pace
20 min Endurance Pace
2 min walk  or pop up into a faster pace
20 min Endurance Pace
2min walk or pop up into a faster pace
5 min FAST FINISH

10 min walking, cool-down, and Coffee with the Coaches. 

Join the bRUNch crew on Facebook or follow us on Instagram!

Wanna have coffee with the coaches? Call us a ring at 347-9BRUNCH or 347-927-8624 or use the form and submit it here >>

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Please consult a physician before starting any new exercise routine.

Thanks for listening! 

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friends,

We are glad to have you with us for an express 30-minute workout of TFB Quick Bytes.

Join Coach Shelby and Christine as they unpack some of the most used terms and lingo for runners. 

Please consult a physician before starting any new exercise routine.

Today's 30-minute workout will be structured. 
8-min Conversation Pace
2-min Walk or Push 
8-min Conversation Pace
2-min Walk or Push 
8-min Conversation Pace
2-min Walk or Push 

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Be sure to check out our "Running Lingo Lowdown" on our website along with other bonus content!

Do you have a question you would like featured or answered?
Submit it here >>

Thanks for listening!

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friends,

We are so glad to have you with us for today's long-run, Halloween edition.

Go ahead and get laced up and join us; it's Time for bRUNch!

In this episode, Coach Shelby and Christine chat more about Halloween, exchange Halloween and Harry Potter "pick-up lines," and play Halloween games! You are invited to play our themed long-run games with us!

Join in on the Halloween Selfie Bingo fun and all future bRUNch games by joining our weekly newsletter here >>

Looking for some extra miles with smiles Halloween playlist? Check out our Spotify playlist here>>

Today's workout will be structured -  

2 min Dynamic stretches

5 min walking warm-up

15 min Endurance Pace
1 min walk  or pop up into a faster pace
20 min Endurance Pace
1 min walk  or pop up into a faster pace
20 min Endurance Pace
1 min walk or pop up into a faster pace
15 min Endurance Pace

5 min walking cool-down and Coffee with the Coaches'halloween costume discussion! Want to see the costumes? Join the bRUNch crew on Facebook or follow us on Instagram! 

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Wanna have coffee with the coaches? Call us a ring at 347-9BRUNCH or 347-927-8624 or use the form and submit it here >>.

Please consult a physician before starting any new exercise routine.

Thanks for listening! 

Summary:
Halloween, friends, Harry Potter, scary movies, monsters, Halloween candy, Vienna sausage, dirty martini, costume, selfie, holiday decorations, favorite movies, vampire, walking, running, workout, coach

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friends,

Do you know how you feel when you find something so amazing that it changes your world and perspective? That is exactly how Coach Christine felt when she learned about Handful. The activewear company that helps women stay active, feel good, and gives back!

So when Coach Shelby learned that Handful needed some extra support, she reached out and got Jennifer to meet us for a quick byte at the bRUNch table.

Jennifer Ferguson, CEO of Handful, shares how the company got started and how at the core of its mission is to support breast cancer survivors, women, and girls that are ready to take on the world!

I mean, friend, this woman-owned business is not just talking the talk, they are climbing their way to the top of the hill! 

The Handful line has expanded to cover a range of products and you will learn in this episode how important it is to find the right bra to support you, how often it needs to be replaced, and how having versatility for women is paramount. 

Jennifer shares how she worked with her fellow breast cancer survivor business partner. They didn't want to be another name in a sea of activewear, they wanted to be disruptors of the industry as we know it. And, like all disrupters, they knew they had to do it with a few good "F" words! 

Fashion - Function - Feel - Fun - Fight

We have just one F word for you, and it is FABULOUS! That is exactly how you will feel after you decide that life is best lived out loud and worrying about your breasts shouldn't be part of the equation as you scale mountains and take over the world!

Please support this incredible company that is giving back to YOU for being part of our bRUNch community with this special breast cancer action month seasonal sale!

And if that wasn't already fabulous, use discount code: TFB40 for ANOTHER 40% off your total shopping cart. With free shipping on orders over $75 and 100% satisfaction guaranteed with free returns and exchanges within the U.S., there is NO reason that you don't grab life by the Handful!

Check out a little extra behind the scene thoughts on our blog as well!

Sign up for future bRUNch newsletters, long bRUNch games, early access to special episodes, and join our community here>>

Today's workout will be structured. 
35-min cool-down chat or light walk

Please consult a physician before starting any new exercise routine.

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Thanks for listening! 

SUMMARY KEYWORDS
bra, handful, activewear, support, pads, women, breast cancer survivor, sports bra,  adjustable, supportive bra, comfortable, versatility, active, movement, walking, cycling, running, coach, life, active, breast cancer, breasts,woman-owned business, size-inclusive brand

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friends,

We are glad to have you with us for an express 30-minute workout of TFB Quick Bytes.

Shelby & Christine are on-hand with our top 10 list of ways to help avoid taper madness or taper crazies and celebrate Taper Town as a great time to get you pumped and ready for your goal race!

And, while you are relaxing or trying to relax during your taper, find some more advice and great links here>>

Please consult a physician before starting any new exercise routine.

Today's workout will be structured. 
30-min light recovery walk or jog

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Do you have a question you would like featured or answered?
Submit it here >>

Thanks for listening!

SUMMARY KEYWORDS

taper, race, friends, running, marathon, half-marathon, coach, mile, training, weeks, brunch, athletes, recipe, taper madness, taper tips, 

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friends,

Welcome to the bRUNch table, the one and only... Tara Griffith. This costume Queen was willing to take time out of her busy day and away from her crafting table to sit down with us and spill the tea on all things related to costume running!

She provides insights, practical tips and advice, but most of all she provides tons of enthusiastic inspiration. So whether you are ready to head to Disney World for the 2022-2023 RunDisney season or are thinking of wearing a Halloween costume for a local 5k, Tara has got what it takes to ensure you are on the right "craft" we mean path.

We also loved learning about Tara and how she just doesn't run for fun, I mean trust us she definitely runs for fun, but she also runs for an incredible cause! She is dedicating her Dopey Marathon weekend to raise awareness and funds for Kellsie's Hope. Learn more and make your donation here >>.

Or if you just want to be inspired and make a new friend, join Tara at any of fun social media channels! You can find them here >>.

Today's workout will be structured -  
2 min Dynamic Stretches
5 min Warm-up Walk

15 min Conversation Pace
2 min walk  

15 min Conversation Pace
1 min walk 

15 min Conversation Pace
1 min walk

5 min Fast Pass Finish 
5 min walking cool-down

Play along in all future bRUNch games by joining our weekly newsletter here >>
 
We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Do you have a question you would like featured or answered?
Submit it here >>

Please consult a physician before starting any new exercise routine.

Thanks for listening! 

Summary Keywords: 
costume, run, Disney, friends, runDisney, running, brunch, villains, people, running season, dopey challenge, goofy challenge, how-to, DIY, sparkle, princess, spindle, glitter, fundraise, race, dress, walk, running workout, walking workout

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friends,

We are glad to have you with us for an express 30-minute workout of TFB Quick Bytes.

Today we are excited to introduce you to a woman that is the perfect definition of someone who figures out how to prioritize her workouts.  Jodi Tombyll has a lot to balance,  including caregiving for her very special granny, who that just celebrated her 100th birthday. She is also a full-time team member at the University of Georgia and is a married mother of two teen boys. She talks about how she finds ways to get in her runs, generally at lunchtime aka RUNCH, or in between her different roles and responsibilities.

However, Jodi isn't all work and no play! She chats about how she injects fun into her running with themed runs galore and how she finds her runcations and time to herself on the road as part of what helps her be there for everyone else that counts on her while still being there for herself.

Please consult a physician before starting any new exercise routine.

Today's Progression run workout will be structured -
2 min Warm-up dynamic stretches

8-minute Conversation Pace
1-minute optional walk

7-minute Tempo Pace
1-minute optional walk

4-minute 10k Pace
1-minute PUSH to the end

5 minute cool-down walk or jog

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Do you have a question you would like featured or answered?
Submit it here >>

Thanks for listening!

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram.