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]

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Thanks for listening!

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