Run Lift Mom

Show notes:

1:30 where is your mindset? Are you already claiming victory? Why are you making changes- can you clearly communicate?

3:00 create a plan to overcome an unhealthy habit or adopt a new habit 5:00 tackle opportunities for change one week at a time 5:30 what’s keeping you accountable7:00 importance of writing things down and having visual progress motivation 9:00 “fail to plan, plan to fail”  11:00 identifying opportunities and staying disciplined with an accountability calendar or tech 12:30 importance of pen to paper, having a system for change 14:00 Reaching Impossible Goals

16:00 real food nutrition plan- low hanging fruit (pun intended!) 17:30 common nutrition behavioral examples 20:00 write things down to look for patterns and opportunities for change 20:00 consistency creates habits 24:00 closing, rapid fire

Connect with Jen or download her free accountability calendar to use alongside your own health efforts. Here's how she does it!

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything. Write me a love note at [email protected] 

1. Thought management 2. Power phrases or mantras 3. Know your why 

Full notes can be found at https://runliftmompod.com/3-ways-to-improve-your-running-mindset/

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM

You can also connect with me on Instagram to learn about all the sponsors of this show.

Don't forget to subscribe to the podcast, which helps others find Run Lift Mom.

Jen's "Why" for working at AHA (2:15). How losing a child changes your life (7:45). Total pivot to fundraising (10:00). Creative examples (11:35). Partnering with local businesses (13:15). People are busy- ask again (15:00). Staying motivated when you hear "no" often (17:45). Focus on controllables, including sharing personal story, timing of ask out (18:10).

Tell Jennifer she's a boss at [email protected] or go meet her at the Guilford Heart Walk!

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM

You can also connect with me on Instagram to learn about all the sponsors of this show.Don't forget to subscribe to the podcast, which helps others find Run Lift Mom.

I am training for a 100 mile race. It’s Blackbeard’s Revenge in late March so I'm currently in high mileage territory. Here are 3 tips from ultramarathon from training you can use in a 5K, 10K, half, or full marathon:

1: Doubles and Triples

I’m doing a lot of multiple runs throughout the day since my effort will likely spam the course of 25-30 hours.

I did a single 12 hour effort that yielded 65 miles but that’s the only extremely long effort I’m doing.

I’ve talked about not going beyond 3 hours in a single training effort here before and I stand by it. I need to prepare my body for the volume but am also almost 40 years old- there’s a fine line there between volume and injury

So, I’m doing double and triple runs in a single day

For example, if I have 20 miles to run that could be 10+10 or 7+7+6

Naturally, I have to schedule around this to a degree with childcare (& you probably will with work), but splitting your effort is a way to achieve high volume

2: Back to back long efforts

Another strategy I am using in an effort to prepare my body for the fatigue I’ll feel in later miles is back to back long runs.

This would be, for example, doing a 12 mile schedules long run it key effort and then a 10 the following day.

The outcome here is training effect. I want my legs to be tired on run number 2. I also want to run through it so I’m stronger on the other end.

Note you can combine with doubles or triples if you are training for a marathon or above.

Under that, you can probably choose either/ or & hit the volume and desires training effect.

3: Splitting the difference on bedtime

I know sleep is a crucial part of recovery and I’m programming it as if it were part of my mileage

My strategy, taken from an infant sleep counselor, is to go to bed 20-30 minutes earlier and wake up 20-30 minutes later than normal

Normal is defined as when I’m not training for a race.

This gives me at least an extra half hour each night, translating to 3.5 hours extra per week.

My body needs that. I bet yours does, too.

I hope these tips are helpful to you & challenge you to choose ONE to apply during your next race training.

Need a personalized training program? Email me at [email protected] to get on my waitlist.

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This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything, including ZEN REM

SHOW NOTES: 2:00 review of past episode and personal background 4:00 defining macronutrients and impact on health 6:00 micronutrients and role in overall nutrition 6:30 risk of following paleo 7:30 fiber intake and concerns for digestion 9:00 risk of following primal 10:00 Mark Sisson's work 12:00 importance of gut health

13:00 risks of following vegan 14:00 B12 is more important than protein 15:00 what vegan and paleo have in common 17:00 importance of Collagen Type II 19:00 risks of following vegetarian 21:00 on fruit and the importance of following "came from the ground or had a Mama" 23:15 risks of following carnivore/going keto 23:45 insight on digestive load

25:30 more on gut health and the synergistic effects on body 27:30 probiotic versus prebiotic 31:00 filling in micronutrient gaps with supplements 35:00 rapid fire

PRODUCTS MENTIONED:

B12 Drops

Super Flexy

Adaptogenic Symbiotic (probiotic)

Super Greens

Get Katie's free guide to prep for functional fitness (eg, CrossFit) competitions HERE

Subscribe to the Everyday Athlete Podcast

Pedicure in 2013 led to cancer diagnosis (3:00), on sarcoma, scans, and thinking everything would be fine (5:30), making the decision to amputate for a cancer-free life (7:30).

The viral 2018 Facebook live video requesting friends and family to move for her and those who physically can’t (17:00). Insurance and prosthetics (19:00). Creating a non-profit Foundation to help other sarcoma amputees (22:30).

Running a 5K for the first time with a blade (24:50). Training for Cooper River Bridge Run (27:40). Rapid fire (31:30).

Save the Date for the next Pajamas All Day 5K race- November 2020. Learn about Move for Jenn foundation.

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything

Full episode notes & blog can be found at: https://runliftmompod.com/why-i-did-murph-every-monday-for-24-weeks