Extraordinary Strides

Hello, friends,

Welcome to the bRUNch table, the one and only... Denny Krahe of Diz Runs infamy!

Coach Denny is a running podcast legend who took time out of his busy schedule to join us on bRUNch! After listening to this episode, the only disappointment you will have is that it had to end.

We had so much fun learning about Denny, his coaching philosophy, how he stays motivated, and his origin story of how he got into the podcasting world.

Coach Shelby & Christine were guests on Diz Runs, but turning the table a bit and getting a chance to interview the interviewer put a pep in our step and a lot of smiles into our miles! So don't wait; join right on in with us!

We would love you to listen in on those episodes, but make sure you subscribe to Diz Runs for all of your future podcast listening pleasure!

Coach Shelby with Diz here >>
Coach Christine with Diz here >>

Follow Denny on Instagram here >> or learn more about him and his coaching services on his website here >>

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

10 min Conversation Pace
1 min walk  

15 min Conversation Pace
1 min walk 

20 min Conversation Pace
1 min walk

10 min Conversation Pace
1 min walk

5 min walking cool-down and Coffee with the Coaches segment featuring  Kirstin L. Thank you, Kirstin, for having coffee with us! Be on the lookout for your $5 gift card.

Also, we are playing the bRUNch Dream Race wish list for today's workout!

Play along in this and 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! 

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 celebrate National Curves Day by talking about body appreciation and the latest and greatest controversy with Kanye (insert eye-rolling emoji here), and we BOTH learn a bit more about each other that may surprise you all! 

Please consult a physician before starting any new exercise routine.

Today's workout will be structured. 
10 min walk or light conversation pace
60-sec push
10 min walk or light conversation pace
60-sec push
10 min walk or light conversation pace

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,

If there is one way to show yourself that you are worth fighting for is getting laced up and getting in your long run with Sasha Wollf, mental health warrior and founder and executive director of Still I Run. The country's ONLY non-profit running community that works to promote the benefits of running for mental health while also working to defeat the stigma, raise awareness around the topic, and help others get started running for their mental health.
 
Still I Run was founded by Sasha in 2016, however, the idea for the group came to her a few years earlier. In 2011, she was hospitalized for anxiety and depression and one of the coping mechanisms she learned while getting help was the concept of creating healthy routines and habits. One day, shortly after discharge from the hospital, Sasha put on a very neglected pair of running shoes and decided to go for a short walk. That walk felt so great that she kept doing it on a regular basis and eventually started to go faster and longer. She hasn't stopped running for her mental health since.

On October 10 (World Mental Health Day) in 2016, Sasha launched a Facebook page and a sub-par (her words!) website thinking only friends and family would be receptive to the idea. The outpouring of support from not only friends and family, but complete strangers prompted Sasha to grow Still I Run into a non-profit charity organization. Still I Run is now a community that is over 17,000 members strong and it continues to grow every day.

In this episode, we learn more about Sasha, the organization, how you can get connected to them, and all of the great things they are working on! 

• Starting Line Scholarship
• World Mental Health Day 5k  (Has sold out for 2022, but sign up for their newsletter to be among the first folks to learn about their swagtastic runs in the future on their website or make a donation)
• Instagram and Facebook
• Giving Tuesday is right around the corner and is traditionally a great way to help nonprofits with grassroots fundraising! We encourage you to mark your calendar for November 29th and make a donation to help Still I Run here >> 

Today's workout will be structured -  

2 min Dynamic stretches

5 min walking warm-up

20 min Endurance Pace
2 min walk

20 min Endurance Pace
2 min walk or tempo

20 min Endurance Pace
2 min walk or tempo

5 min walking cool-down and Coffee with the Coaches segment with Sasha

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

Play along in this and 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]

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. 

NATIONAL WALK TO SCHOOL DAY

The first Wednesday in October makes a perfect time to celebrate National Walk to School Day. Not only does the day encourage getting some exercise, but the weather is perfect for walking to school, too.

#WalkToSchoolDay

Every year on October 5, people come together to celebrate National Be Nice Day.

National Be Nice Day encourages us to make someone else’s life just a little bit happier. Commit to walking in the light of positivity all day long.

Coach Shelby's Favorite Shower Playlist!
Coach Shelby's Zen Shower Playlist!

Zac Efron bonds with the 81-year-old living legend and hero behind The Greatest Beer Run Ever >>

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 as we explore our love for Disney’s Coco and Encanto, unlock the magic within, and celebrate National Hispanic Heritage Month.

Also, for today's workout, we want you to play along and choose your Disney Team Coco or Team Encanto with our version of This or That. You should have received it in your newsletter, but if you didn't Sign up here or email us at [email protected]

Tag us on social media at @timeforbrunchpodcast with #tfbRUNch by October 8th to be entered to win a special Joffrey's Encanto ground coffee bag and TFB prize pack.

Whether you are training for RunDisney 2022-2023 season, working towards another long run distance race, or simply want to get out for a walk or a run the upbeat workout will keep you moving and maybe humming along to “We don’t talk about Bruno.”
Today's workout will be structured -  

2 min Dynamic stretches

5 min walking warm-up

15 min Endurance Pace
1 min walk 

20 min Endurance Pace
1 min Push

15 min Endurance Pace
2 min Push

5  min walking cool-down and Coffee with the Coaches! Or Cafe con las Entrenadoras. 

Thank you Maya for the awesome question!
Coach Shelby's book recommendation, How to Lose a Marathon by Joel Cohen is here.
Coach Christine's book recommendation,  The Nonrunner's Marathon Guide for Women by Dawn Dais is here.

And, friends, if you missed the book that inspired Maya, it is called The Running Dream and you can find it here.

Wanna learn more about our Disney themed homage to Hispanic Heritage Month? Read the blog here >>

Listen to our playlist here >>  

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 25-minute workout of TFB Quick Bytes. 

Go ahead and get laced up and join us! We learn more about each other and hopefully YOU with a one-word association game. Play along by tagging us on social media with #tfbrunch

Please consult a physician before starting any new exercise routine.

Today's workout will be structured. 
5 min walk segment 
60-sec push
5 min walk segment 
60-sec push
5 min walk segment 
60-sec push
5 min walk segment 
60-sec push
5 min walk segment 
60-sec push


Shelby & Christine keep it casual and entertaining by trying to answer questions with one word. This was INCREDIBLY challenging for these ladies that like to use "all the words."  However, while it was difficult for them, it should make your miles have quite a few side of smiles! 

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,

Join us as we talk about body positivity, self-love, body confidence, loving (or not) the skin you are in, affirmations, and gratitude for movement.

Also, for today's workout, we have two fun assignments - if you missed the newsletter, this is your chance to access the community page and hear about our weekend games, trivia, behind-the-scenes, and more. Sign up here.

Tag us on social media at @timeforbrunchpodcast with #tfbRUNch

Today's workout will be structured -  

2 min Dynamic stretches

5 min walking warm-up

20 min Endurance Pace
1 min Push
1 min walk 

20 min Endurance Pace
1 min Push
1 min walk 

20 min Endurrance Pace
1 min Push
1 min walk

5  min walking cool-down and Coffee with the Coaches

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! 

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 20-minute workout of TFB Quick Bytes. 

Go ahead and get laced up and join us! We chat about the turn of the season, minimizing chafing, and how to get ready for Fall. 

Please consult a physician before starting any new exercise routine.

Today's workout will be structured. 
9 min run or walk segment 
60 sec push
Halfway
9 min run or walk segment 
60 sec push

Shelby & Christine discuss how adapting workouts and training weeks by 10% decreases can help boost confidence and minimize obstacles during difficult training seasons. 

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,

If there is one way to show yourself that you are worth fighting for is getting laced up and getting in your long run with the extraordinary, dynamic, and overall badass Nicole Snell, CEO of Girls Fight Back.  
 
Nicole Snell is an award-winning international speaker, facilitator, and self-defense expert specializing in sexual assault prevention education, gender-based violence prevention, and empowerment. She is the CEO of Girls Fight Back, Founder of Outdoor Defense and Lead Instructor with both IMPACT Personal Safety and IMPACT Global. Nicole has facilitated Sexual Assault Prevention workshops at over 90 military installations worldwide and speaks to gender-inclusive groups at colleges, K-12 schools, Fortune 500 companies, corporations, the US Military, outdoor groups, women's retreats, and more both domestically and abroad.

She is a passionate solo traveler, outdoors enthusiast and is an adventure leader for Black Girls Trekkin. Nicole is committed to ending violence in all of its forms and strives to empower people with the skills to live without limits!

In this episode, Nicole shares strategies you can use on the run, at work, and in everyday life. Nicole knows that empowering women to trust their intuition, along with arming them with an arsenal of tools and resources in their "defense" toolbox, will help them to climb mountains literally and figuratively.

With the recent loss of Eliza Fletcher, we know that many women in the running community feel overwhelmed and potentially are experiencing a hard time pushing past the fear and get back out on the run. 

We encourage you to listen to this episode and then head right over to www.nicolesnell.com for the myriad of resources she has available to help arm yourself with the most powerful weapon you could ever hope to have ...YOURSELF!

Nicole is also celebrating the Season 3 Finale of Outdoor Defense with an incredible giveaway; learn more and enter here.

Today's workout will be structured -  

2 min Dynamic stretches

5 min walking warm-up

13 min Endurance Pace

2 min walk, tempo, or practice your self-defense boundary power pose

13 min Endurance Pace

2 min walk, tempo, or practice your self-defense boundary power pose

Halfway

13 min Endurance Pace

2 min walk, tempo, or practice your self-defense boundary power pose

13 min Endurance Pace

2 min walk, tempo, or practice your self-defense boundary power pose

10 min walking cool-down and Coffee with the Coaches segment featuring  Carla C. Thank you, Carla, for having coffee with us! Be on the lookout for your $5 gift card.

Also, for today's workout, we in keeping with the empowered, badass theme, we want to see your strong selfie! 💪

Play along in this and 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! 

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,

This workout allows you to turn up the heat in a very short time.

This structured fartlek (aka speed play) allows you to work in different zones and get in an extra boost of fun during your day.

90 sec - Warm-up Stretches
5 min - warm-up walk or light jog

3 min - Conversation Pace aka Leisurely Lunch Pace
2 min - Sentence Pace aka Lunch at your desk Pace
1 min - Power dash aka eating a power bar on the run

Repeat for a total of 3x

 3:30 min - cool-down walk.

Shelby and Christine discuss lunches on the run, form checks, and the power of harnessing your confidence in these efforts!

We would love to hear from you. How did you enjoy this workout, and would you like to see more of these? Email us at [email protected]

Please consult a physician before starting any new exercise routine.

Thank you 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.