In this episode I share with you my Top 12(ish) Tips for a Successful 1/2 Marathon.  Running a distance like this is truly an undertaking and it helps to be prepared. Don’t forget to download YOUR FREE goals worksheet.  You will not only receive the same goal sheets I use, you will also get 8 weeks of FREE support from me!

                                 Got Goals?

 

 

Links:

 

Part 1: Why you need to run a 1/2 marathon

Part 2: How to train for a 1/2 marathon and not die

 

 

1/2 Marathon – Race #1 for my goal of 3 in 2018

Mad Town Race – Sunday, May 27th.

Join my brother, Mark and I, for a fun race day in Madison, WI.

  In this episode you will learn:

* Why training is important

* What to expect on race day

* What your body may experience when running long distances

* Why recovery is an important part of your training.

I invite YOU to join me in working towards our goals!  Don’t forget to download your FREE goal worksheets.

These will get you access to ME for free for 8 weeks.  I will be there to help support and guide you along the way.

 

Thank you so much for joining me!  I appreciate you taking the time to listen to this podcast and visit this page.  I’d love to continue the conversation through email or social media.  Just click those links.  If you found value in this podcast, please take the time to subscribe, share with your friends, and leave an honest review on iTunes.  I do read every one of them.  Until next time, remember, small sustainable changes will yield EPIC results.

Music:

Open Those Bright Eyes Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

 

In this episode I talk about how to train for a 1/2 marathon and not die. Don’t forget to download YOUR FREE goals worksheet.  You will not only receive the same goal sheets I use, you will also get 8 weeks of FREE support from me!

Got Goals?

Links:

Podcast: 011 Fitness groups

My fitness coach, Taryn Larsen, joins us to chat about the importance of accountability and finding the right group for you.

My recommended 1/2 Marathon Training programs for beginners:

* Couch to 1/2 Marathon

* 1/2 Marathon for Beginners

* Jeff Gallaway

* Join a group

In this episode you will learn:

* Talking to your practitioner is #1 when training for a 1/2 marathon

* How to choose a program to follow for your training

* Why you need to set 2 goals for race day

* Sticking to your plan is important.  If you fall off the wagon, JUMP back on!

* Why you need an accountability partner

* You are now an athlete.  It is time to treat yourself like one.

*

I invite YOU to join me in working towards our goals!  Don’t forget to download your FREE goal worksheets.

These will get you access to ME for free for 8 weeks.  I will be there to help support and guide you along the way.

 

Thank you so much for joining me!  I appreciate you taking the time to listen to this podcast and visit this page.  I’d love to continue the conversation through email or social media.  Just click those links.  If you found value in this podcast, please take the time to subscribe, share with your friends, and leave an honest review on iTunes.  I do read every one of them.  Until next time, remember, small sustainable changes will yield EPIC results.

Music:

Open Those Bright Eyes Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

 

In this episode I talk about why you NEED to run a 1/2 marathon.  Yes, I said need.  Running a 1/2 marathon will completely change your perspective. Don’t forget to download YOUR FREE goals worksheet.  You will not only receive the same goal sheets I use, you will also get 8 weeks of FREE support from me!

 

Got Goals?

Links:

Live Science Journal Article on the history of marathons.

Podcast: 011 Fitness groups

My fitness coach, Taryn Larsen, joins us to chat about the importance of accountability and finding the right group for you.

Podcast: 001 The 5 Pillars of Health and Wellness

Health and wellness is soooo important to me.  It is a whole body approach and there are so many ways to look and feel your best, but it is never just one solution. Take a listen to how my whole body approach can work for you!

N=1 Day 5: Wisdom from my nephew

 

This is the blog post where my nephew, Denison, shares his bravery with me.  This quote right here has guided my year of

2017 and will carry me through 2018.  I will fall, but I will FLY as well!  You won’t know unless you spread your wings and try.

 

 

 

In this particular episode, you will learn:

Running a 1/2 marathon changes how you view “working out.”

Running a 1/2 marathon changes how you view yourself.

Running a 1/2 marathon will make you realize it isn’t about you.

 

 

 

I invite YOU to join me in working towards our goals!  Don’t forget to download your FREE goal worksheets.

These will get you access to ME for free for 8 weeks.  I will be there to help support and guide you along the way.

 

 

Thank you so much for joining me!  I appreciate you taking the time to listen to this podcast and visit this page.  I’d love to continue the conversation through email or social media.  Just click those links.  If you found value in this podcast, please take the time to subscribe, share with your friends, and leave an honest review on iTunes.  I do read every one of them.  Until next time, remember, small sustainable changes will yield EPIC results.

Music:

Open Those Bright Eyes Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

In this episode I walk you through how to set mindful goals.  This is the EXACT process I use to achieve the goals I set for myself.  Setting a goal is more than just picking a random want.  It takes reflection, thought, getting deep and dirty with yourself, and making a plan.  Don’t forget to download YOUR FREE goals worksheet.  You will not only receive the same goal sheets I use, you will also get 8 weeks of FREE support from me!

 

Got Goals?

Links:

Podcast: 006 Overview of four mainstream nutrition programs.

This podcast talks about Paleo, Keto, 21 Day fix, and the Whole30.

Podcast: 007 Meghann Wiles 21 Day Fix Journey

Meghann Wiles runs a Clean Break Facebook group and found that following the 21 Day Fix program worked wonders for her.

Podcast: 011 Fitness groups

My fitness coach, Taryn Larsen, joins us to chat about the importance of accountability and finding the right group for you.

Podcast: 001 The 5 Pillars of Health and Wellness

Health and wellness is soooo important to me.  It is a whole body approach and there are so many ways to look and feel your best, but it is never just one solution. Take a listen to how my whole body approach can work for you!

N=1 Day 5: Wisdom from my nephew

This is the blog post where my nephew, Denison, shares his bravery with me.  This quote right here has guided my year of 2017 and will carry me through 2018.  I will fall, but I will FLY as well!  You won’t know unless you spread your wings and try.

 

In this particular episode, you will learn:

* How I feel about New Year’s resolutions

* How to determine what kind of goal or plan you need

* Why it is important to know what surrounds your goal

* Who are you doing this for?

* Why are you setting this goal?

* Why you need to sit in the ick and be uncomfortable for a bit

* Why it’s important to know that achieving your goal takes work

* You cannot change if you don’t do the work

* How to set smaller manageable action steps that will help you achieve your goal

* The importance of support or accountability

* The importance of visional aids and mantras

* How to track your progress

* When is it time to adjust your goals?

I invite YOU to join me in working towards our goals!  Don’t forget to download your FREE goal worksheets.

These will get you access to ME for free for 8 weeks.  I will be there to help support and guide you along the way.

 

 

Thank you so much for joining me!  I appreciate you taking the time to listen to this podcast and visit this page.  I’d love to continue the conversation through email or social media.  Just click those links.  If you found value in this podcast, please take the time to subscribe, share with your friends, and leave an honest review on iTunes.  I do read every one of them.  Until next time, remember, small sustainable changes will yield EPIC results.

Music:

Open Those Bright Eyes Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

In this episode I invite you to take a walk with me down memory lane through 2017.  Personally and professionally I had a number of successes and failures and want to share what I have learned.  Grab your favorite beverage and settle in.  You never know, you may just want to do a little reflecting of your own. 

Links:

Podcast episode 08: N=1

I had such high hopes for N=1.  However, due to a life event it was put on hold.  I am looking to resurrect it in 2018.

Podcast episode 012: The importance of scheduling

If you have not listened to this episode yet, make sure to check it out.  Learning to schedule in a manner that benefits you and your family is very important. . .especially during the holidays!

N=1 Day 5: Wisdom from my nephew

This is the blog post where my nephew, Denison, shares his bravery with me.  This quote right here has guided my year of 2017 and will carry me through 2018.  I will fall, but I will FLY as well!  You won’t know unless you spread your wings and try.

Miracle Morning:

In this particular episode, you will learn:

* All the success and blessings brought to our family this year as well as all the epic failures.

* How managing expectations is the key to determining if something is a success or failure.

* How the power of reflection can set you up for future successes.

Thank you so much for joining me!  I appreciate you taking the time to listen to this podcast and visit this page.  I’d love to continue the conversation through email or social media.  Just click those links.  If you found value in this podcast, please take the time to subscribe, share with your friends, and leave an honest review on iTunes.  I do read every one of them.  Until next time, remember, small sustainable changes will yield EPIC results.

Music:

Open Those Bright Eyes Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

In this episode I chat my top tips and tricks to keeping your Holiday season as stress free and full of health as possible. It all starts with communication.  During this season there are so many activities and parties to attend, we just cannot do it all.  Communicating with your family about priorities and expectations can save you some major stress!  I also chat finances during the holidays.  Money is the number one stress in marriages. Make this holiday season your best by chatting with your spouse or partner about your gift giving budget.  Finally I discuss healthy eating options and holiday workouts.

Links:

Podcast episode 012: The importance of scheduling

If you have not listened to this episode yet, make sure to check it out.  Learning to schedule in a manner that benefits you and your family is very important. . .especially during the holidays!

My favorite Paleo stuffing from my favorite Paleo Blogger, Sarah Fragoso! 

In this particular episode, you will learn:

* Communication is KEY to lowering your stress.  I think I said this word more in the podcast then any other!

* Setting priorities with your family is important.  Only do the things and activities that bring you JOY!

* Have realistic expectations.

The way you imagine something will go is always better in your head then real life. – Dennis Hewitt

* Financial stress can be lowered by following these simple steps.

* How to navigate food during all the parties and festivities

* Working out for health and lowering stress is important during this time of year.

Thank you so much for joining me!  I appreciate you taking the time to listen to this podcast and visit this page.  I’d love to continue the conversation through email or social media.  Just click those links.  If you found value in this podcast, please take the time to subscribe, share with your friends, and leave an honest review on iTunes.  I do read every one of them.  Until next time, remember, small sustainable changes will yield EPIC results.

Music:

Open Those Bright Eyes Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

In this episode I chat with Daniel and Ally Czyzewicz and the influence and impact music can have on our lives.  They are a part of the Indie Rock Band that is based in Oregon.  Mental health and wellness can be supported with the universal language of music.  Music offers equal opportunities for people to express themselves where words may fail them. People of all ages, races, and abilities deserve the opportunity to be heard.  You do not have to be a creator of music to enjoy this episode. It truly is a universal language.

Come out to meet Daniel, Ally, and the rest of the Casimir Effect Band!

February 3rd, 2018 at 8PM 

Reggie’s Rock Club in Chicago

Links:

Casimir Effect Facebook page

Don’t Blink – Casimir Effect’s newest album

This music video of their song, “Blank Walls” is amazing.  When they debuted this video over the summer, I was lucky enough to be there.  As a mom and educator I was moved to tears (insert crying ugly) when I watched this.  The power of this song and video still leaves me speechless.  The words we say are powerful to not only others, but ourselves.  We have the ability to listen or not.  We can choose how people’s words effect us.  We are able to do this over and over and over.  We can always reinvent ourselves.

How to contact Daniel and Ally:

 Casimir Effect Facebook page

Thecasimireffectband.com

There is amazing information on their website about their upcoming gigs, all their music videos, and email.  Don’t forget to follow them on Facebook and Instagram!

In this particular episode, you will learn:

* Daniel and Ally’s musical background

* How music can be used as therapy

* Why music is a universal language

* Why you don’t need to be a musician to enjoy music and its healing properties

* Not matter how you interpret a song and what it means, you are correct

 

Thank you so much for joining me!  I appreciate you taking the time to listen to this podcast and visit this page.  I’d love to continue the conversation through email or social media.  Just click those links.  If you found value in this podcast, please take the time to subscribe, share with your friends, and leave an honest review on iTunes.  I do read every one of them.  Until next time, remember, small sustainable changes will yield EPIC results.

Some of the links above are affiliate links, which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you. Please understand that I have experience with all of these products, and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something. Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.

Music:

Open Those Bright Eyes Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

In this episode I share with you my tips and tricks for “getting it all in” with scheduling and routine.

 

My house is insanely busy, just like most of your homes.  These 5 tips are the cornerstones of how our home functions on a day to day basis.  If it wasn’t for these tips our health and family lives would completely fall apart.

 

**Notes on this episode:  I actually recorded this back at the beginning of August.  Shortly after recording this episode, I changed jobs.  The job change was very significant and required many hours of training and physical work in a short period of time.  I literally could not make time to type out the show notes and post the episode. (Must do vs. need to do).  These tips saved my sanity and kept our home (mostly) functioning during this time.  At the end of the episode I discuss what to do in case of an emergency.  Let me tell you, changing jobs, constituted an emergency.  Many things were put on hold and that is OKAY!

 

Links:

Magnetic calendar from Amazon

Peapod Affiliate link: We LOVE their meal kits!  Everything is precut.  You just follow the directions and toss in everything. Vola!  Done.  Peapod also has an Order Genius.  This feature remembers your past purchases and place ALL of them in your cart!  LOVE IT!  I no longer have to manually choose each item.  If you choose to order with this link, you will save $20 on your first order.  TOTALLY worth it!

Blue Apron: This company will send you ingredients for each meal.  You will need to cut and prep the food, but the ingredients are high quality and the meals are very tasty!  They make sure their meat has no additional hormones, sustainably-sourced seafood, farm-fresh, seasonal produce, and recipe cards.  The delivery quality is fantastic!

Items Mentioned in this Podcast:

Podcast Episode 006: 4 main stream eating programs for healthy living

Eat that frog – This book is teaches you how to avoid procrastination and feel more accomplished and productive.  The teachings in this book are simplistic and easy to implement.

In this particular episode, you will learn:

* Get help!  You do not have to do it all alone.

* Prioritize your tasks into: Must do, need to do, and would like to do tasks.

* Theme days – working with boundaries

* Time chucking within a day

* FOCUS!

What is the ONE Thing you can do such that by doing it everything else would be easier or unnecessary? –  Gary Keller and Jay Papasan

Thank you so much for joining me!  I appreciate you taking the time to listen to this podcast and visit this page.  I’d love to continue the conversation through email or social media.  Just click those links.  If you found value in this podcast, please take the time to subscribe, share with your friends, and leave an honest review on iTunes.  I do read every one of them.  Until next time, remember, small sustainable changes will yield EPIC results.

Some of the links above are affiliate links, which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you. Please understand that I have experience with all of these products, and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something. Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.

Music:

Open Those Bright Eyes Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

This episode has been a long time in the making.  I am so excited to have my fitness coach, Taryn Larsen, on today! She is a wife and full time mom who has a passion for health and wellness.  She and her success partner Alyssa Mack have run various types of fitness groups through Facebook. We end up taking a detour and chat about raising healthy kids.  Her reliability, compassion, and knowledge will have you clamoring to join their groups.

Links:

How to contact Taryn:

www.tarynlarsenfitness.com

Podcast links:

My own journey began with fitness groups 

Four main stream eating plans for health

Why you need Beachbody On Demand

 Items Mentioned in this Podcast:

Podcast Episode 007: Meghan’s 21 Day Fix Journey

In this particular episode, you will learn:

* How Taryn found a strong fitness and health program to join

* How to get the most out of YOUR fitness group

* The 80/20 rule

* Fitness group expectations:

The more you put in, the more you get out – Taryn

Thank you so much for joining me!  I appreciate you taking the time to listen to this podcast and visit this page.  I’d love to continue the conversation through email or social media.  Just click those links.  If you found value in this podcast, please take the time to subscribe, share with your friends, and leave an honest review on iTunes.  I do read every one of them.  Until next time, remember, small sustainable changes will yield EPIC results.

Music:

Open Those Bright Eyes Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/

In this episode I chat with Meghann Wiles about her husband’s cancer story and how they discovered that food allergies were the cause of their children’s eczema, colic, and sleepless nights. She is a full time mom who works as an accountant from home part time.  Her passion is educating others on the chemicals found in food, skin care, and personal care items.  You can find her sharing her information on her Facebook Group: Meghann’s Clean Break: The Pursuit of an Unprocessed Life(style).  Meghann is a wealth of knowledge and it was a joy to have her on as a guest again!

Links:

Click to read my story on bioaccumulation and toxicity.

How to contact Meghann:

Facebook Group 

Items Mentioned in this Podcast:

Environmental Working Group Website – The Environmental Working Group’s mission is to empower people to live healthier lives in a healthier environment. With breakthrough research and education, we drive consumer choice and civic action.

Podcast Episode 007: Meghan’s 21 Day Fix Journey

Podcast Episode 003: Biotoxicity

In this particular episode, you will learn:

* How Meghann and her husband discovered he had skin cancer

* The dangers of conventional sunscreen

* The ABCDE’s of mole or skin identification

* How they realized their son’s eczema was related to dairy

* Other food sensitivities and allergies that play a role in her family’s health

* How to identify hidden food sensitivities in seemingly safe products

Thank you so much for joining me!  I appreciate you taking the time to listen to this podcast and visit this page.  I’d love to continue the conversation through email or social media.  Just click those links.  If you found value in this podcast, please take the time to subscribe, share with your friends, and leave an honest review on iTunes.  I do read every one of them.  Until next time, remember, small sustainable changes will yield EPIC results.

Music:

Open Those Bright Eyes Kevin MacLeod (incompetech.com)

Licensed under Creative Commons: By Attribution 3.0 License

http://creativecommons.org/licenses/by/3.0/