The Flourishing Experiment

Veterinarian and author Dr. Ernie Ward, DVM, CVFT, talks about why all dog breeds may make good running partners, the proper way to run away from a dog if you think he or she is about to attack, the importance of vaccinations, and Lyme disease. Serena Marie, RD, shares some of her favorite unique vegan/vegetarian protein options.

Featured Guest and Runner of the Week: Dr. Ernie Ward

North Carolinian, University of Georgia College of Veterinary Medicine graduate, Dr. Ernie Ward, (who also happens to be an Ironman, certified personal coach, surfer, and fantastic dad and husband) stops by to talk about best dog running breed qualities, how to start running with your dog, and more.

• He wrote Chow Hounds: Why Our Dogs Are Getting Fatter -A Vet's Plan to Save Their Lives.
• He gives dog owners tips on how to run with their dogs:
  • #1: It has to be the dog's idea. The dog's personality and lifestyle have to match that of a runner.
    • Just because a breed is predisposed to running well, doesn't mean each individual dog will be an amazing runner.
    • He's seen beagles who can outrun greyhounds by leaps and bounds. He's seen whippets that can hold their own against labradors.
    • Short, stubby dogs might not be well suited for all climates or conditions, but don't let the breed be the persuading factor in choosing a canine running companion.
  • #2: Start out slow and easy. Even people try to do too much too fast (which can lead to injury), so the same concept applies to our doggie friends.
    • If you and your dog haven't been running together, start out with a short run around the block of a quarter mile. Then gradually let your dog work their way up in mileage.
    • He has treated dogs for overuse injuries, so be aware that that could be an issue.
  • #3: Evaluate your gear. Develop a system that works for you and your dog. Consider using the following:
    • A handheld, short, four-to-five-foot leash (don't use retractable leashes for running—think "lanyard of death")
    • A running belt attachment
    • Collapsable water bowl for longer runs—account for your dog's ability to stay hydrated and take a rest break every thirty minutes (dogs don't perspire like we do)
  • He believes that all dogs have the potential to make great running partners.
  • For both runners and cyclists, sometimes dogs may appear ferocious or like they're about to attack. In these instances, Dr. Ernie gives the following advice:
    • Steer clear, and avoid the situation. Do not approach dogs. Move to the opposite side of the road or trail.
    • Most often dogs react out of a fear response. Forward-posturing behaviors (elevated stature, erect ears or tails, hypervigilant posture) signal fear.
    • Don't try to run away. If you do, try to seek protection like a nearby house or a car if possible.
    • Stand still, be like a tree, and avoid eye contact. Most dogs will rapidly approach you and then stop inches away from you.
    • If the dog tries to bite you, focus on getting out of the situation and causing as little harm as possible to the animal and yourself.
    • Some people try to strike the dog if it's biting, and he suggests not doing so.
    • Ninety percent of all potential harmful situations are avoidable in his opinion.
  • What if you're running with your dog, and you're approached by another oncoming dog?
    • Optimism bias: This is a mindset that says, "My dog is a nice dog and likes other dogs. Therefore, all other dogs like my dog."
    • Try to remain as calm as possible, and try not to provoke the dog. Put as much distance between you and the dog as possible.
    • Keep your dog restrained.
  • If you're running near swamp lands, alligators, like most reptiles are very docile. They're not looking for a fight.
  • Accessibility: If you have access to calorically dense foods, you'll be more apt to overeat. If you have access to safe trails or sidewalks or a nearby gym, you're more likely to exercise.
  • The same thing applies to our pets—do you have access to safe areas to exercise like a dog park?
  • Ernie is passionate about vaccinations and end-of-life care for pets. There's been an ongoing debate in pediatric and veterinarian circles about how many vaccines are absolutely necessary. There's a concern in cats with a devastating form of cancer that is believed to be related to the rabies vaccine. This led Dr. Ernie to question the old adage of vaccinating every year for everything.
  • He suggests making sure that your cat is only getting the distemper vaccine every three years.
  • Ernie mentions Leptospirosis, which is a disease that raccoons, deer, and rats carry. It causes kidney failure, and your dog can give it to you. There is a vaccine that has to be administered once a year.
  • When you visit your vet, ask these three important questions: What are we here for? Is that necessary? Why is that necessary?
  • Lyme disease is more of a threat for humans than pets. If you're trail running, protect yourself against ticks (especially deer ticks). For dogs, there are vaccines out there. Ask your vet to explain each type of vaccine on the market.
  • If you have a dog, this year will be terrible for fleas and ticks. If your dog is a reservoir for ticks, and those ticks detach in your home and make their way onto you, they can transmit Lyme disease. There are newer preventatives out there that will last more than a month at a time.
  • Kari asks about hypoallergenic dogs and allergies. He says there's really no hypoallergenic dogs. Dogs shed hair and skin cells, so until we have a dog that doesn't shed those, there will always be some type of issue for folks with allergies to dogs. There are dogs that are less likely to cause allergic reactions, such as Havanese.
  • Allergy shots are a series of injections (weekly, then bi-weekly, then every two to three months or so) that work for some people (about 50–60 percent of the time), but it's not a great solution.
  • He founded the Association for Pet Obesity Awareness, because he saw in his clinic an alarming rate of overweight dogs and cats. About 54 percent of dogs and 58 percent of cats are classified as obese.
  • Type II diabetes and osteoarthritis are both highly influenced by your pet's weight.
  • Find out why Dr. Ernie will never encourage anyone to do an Ironman!
  • He's found through experience that in his 20s, he focused on building strength, in his 30s, he began to develop endurance, in his 40s, he pushed for ultra endurance, and in his 50s, his focus is on developing a strong core (long-distance ocean paddling) and enhancing flexibility (like yoga). In his 60s, he'll start to dial things back to focus mostly on yoga and pilates.
  • He discusses the telltale signs of overuse injuries in dogs. If you're on a run, look for sudden shifts in pace, belabored panting/breathing, limping, or refusal to continue to run.
  • Dogs recovery considerably faster than humans, due to muscle mass and they're more adaptive to cellular injury and repair than humans.
  • Kari asks if bearded dragons are really the dogs of the reptile family. (The Big Kahuna has a bearded dragon as a class pet.) Sometimes their environments can get too hot or too cold.
  • Ernie's three web sites include the following:
    • com
    • org
    • vet

Do you have a question that you'd like answered on air? Run on over to therunninglifestyle.com, and select the Send Voicemail blue button on the right-hand side of the home page.

Final announcement The Delaware Marathon Festival in Wilmington, DE, will be held on Saturday, May 7 (5K and kids race) along with a TRLS meetup at noon EST on Saturday, May 7 at the Riverfront Market in the upstairs section. On Mother's Day (Sunday, May 8), the marathon, half marathon, and the relay races will take place. Kari will be the relay race finish line announcer. Go to the Contact tab of the TRL site to let Kari know that you'll be at the meetup!

There is a full review of the Side Stitchy by Ginny page on the TRLS site! You can get a Side Stitch by Ginny headband with the TRLS logo on it too!

Head over to therunninglifestyle.com/join, because you'll get an exclusive invitation to something super big and exciting that Kari is launching soon!

Serena Marie, RD Serena Marie, RD, answers listeners' questions about building muscle by using vegan or vegetarian protein sources.

• Even if you are a meat eater, it's always nice to have variety in your diet!
• Serena shares some unique ideas, such as the following:
  • Powdered peanut butter like PB2: Because the manufacturers have removed the fat from it, it's now a food where most of the calories are coming from protein instead of fat. While peanuts are a healthy source of fat, if you're someone who doesn't have a problem getting enough fat but do have a tough time getting enough protein, this could be a good option for you. Warning: It has added sugar, so consider the Jiff powdered peanut butter. Add it to smoothies, oatmeal, desserts, cottage cheese, and so on.
  • Hemp seeds: Most of the calories come from fat, but for 3 TBSP, you get 11 grams of protein. It has all nine of the essential amino acids (the amino acids that our bodies cannot produce on their own). Amino acids are the building blocks of protein. You need to eat them in order to get them into your body, and your body needs these amino acids. They work almost like a puzzle to fit together and build protein.
  • Edamame: Add this to stir-frys with rice, quinoa, or with vegetables. Most of the calories are from protein and fat. One cup has about 17 grams of protein. It also has the essential amino acids. Buy organic if you can so that it's not genetically modified. Add some salt if you're looking for a salty snack.
  • Seitan: This is a gluten-containing source of protein. In terms of alternatives to meats like tofu and tempeh, seitan is by far the highest in protein and lowest in fat and carbohydrates. Three ounces of seitan has 18 grams of protein. You can make gluten-free versions using buckwheat.
• After a hard workout or run, you want to ideally eat 20–30 grams of protein, and these four options are something new or different to try!
• Kari asks how often Serena likes to eat soy personally. If you're eating it from a whole-food source, you can't consume so much phytoestrogen (a molecule that mimics estrogen) to cause hormonal disruptions or damage. If you're consuming it in a processed form (soy milk, soy protein bars, soy nuggets), the protein, fat, and fiber are stripped, and you're apt to consume more of it. In that case, she recommends staying away from it, because your body can't regulate the amount of phytoestrogen you're being exposed to.
• Kari mentions that soba noodles are very expensive and asks listeners if they know why.
• Kari also talks about sundaes that she makes that include defrosted strawberries and blueberries, chia seeds, hemp seeds, and sometimes some Navitas cacao or coconut, and she thinks that might be another good alternative as a yummy protein source.
• Serena answers why omega-6s aren't the greatest. The body needs a balance of omega-3 fatty acids and omega-6 fatty acids. Omega-3s are the anti-inflammatory fats, and omega-6s are the pro-inflammatory fats. We need to go out of our way to eat omega-3-rich foods. Examples include tuna, salmon, seaweed or kelp, anchovies, nuts (macadamia and walnuts), grass-fed, fatty meat, and grass-fed pastured yogurt or butter..

Gratitude Jar (Woot! Woot!)

This week, Kari is grateful for the opportunity for the first time to eat a grass-fed burger at a restaurant called Harvest Seasonal Grill & Wine Bar. She's also grateful for Siggi's 4% yogurt.

Serena is grateful for experiencing her first Passover. She made some great memories with her friend Jane's family and got to try gefilte fish. She also found the hidden afikoman, which is is a half-piece of matzo which is broken in two during the early stages of the Passover Seder and set aside to be eaten as a dessert after the meal.

Kari announces the three upcoming books for the TRL Book Club!

May 2016 The Champion's Comeback: How Great Athletes Recover, Reflect, and Reignite by Jim Afremow, PhD

June 2016 Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation by Norman E. Rosenthal, MD

July 2016 Runners of North America, A Definitive Guide to the Species by Mark Remy

Kari was recently featured on the Marathon Training Academy podcast in an episode called "Running a Marathon for Charity—Interview with Kari Gormley." She was also on a podcast called Faster Than Normal in an episode titled "ADHD Runner, Podcaster, Wife and Mom, Kari Gormley."

Finally, Kari was featured on Swedish National Television talking about the presidential primaries in Delaware.

Next week, Kari is thrilled to have Dr. Elena Fried on the show. She specializes in Lyme disease, busts some Lyme disease myths, and discusses what we can do to prevent it.

Contact:

Ernie Ward: Website: DrErnieWard.com Facebook: /DrErnieWard Twitter: @DrErnieWard YouTube: /DrErnieWard Instagram: @drernieward

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Author Margaret Webb (of Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer) returns to talk about race etiquette, body image, and ways to live a healthier, longer running lifestyle. Serena Marie, RD, and Kari fill the Gratitude Jar this week and also talk about what stress and cortisol levels do to the body. Serena recaps the Eileen C. Dugan Memorial 5K that she recently ran, and Kari updates listeners on her back injury.

Featured Guest: Author Margaret Webb

Kari and Margaret Webb, from self-titled Episode 48, converse about what's going on in Margaret's life right now, race etiquette, body image, the top seven ways to live a healthy life, and much more.

• Margaret has been running in her late 20s, and because of her flat feet, she was always afraid of running too long or far.
• One day, her sister challenged her to run a half marathon, and she felt she couldn't say no since her sister is thirteen years older than she.
• After her first book came out, called Apples To Oysters: A Food Lover's Tour Of Canadian Farm, she felt she needed to lose a few pounds gained while researching and going on tour to promote the book.
• She thought she'd try her hand at a marathon, and she was about to turn fifty years old, so she wanted to try to get into the best shape of her life.
• She had an amazing fiftieth year, ran several marathons, and achieved a personal best (PB).
• Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer is her memoir as an overweight smoker and couch potato to a fit distance runner. She also talked to long-distance female runners while writing the book.
• Her largest goal was to turn herself into a runner who could run for life.
• She found that when you get into distance running, there's about a ten-year arc where you continue to build your speed and strength but you inevitably run into a slower period.
• Age doesn't disappear, and it shouldn't stop anyone from starting running at any age.
• Find the age grade running calculator that Margaret mentions here.
• Kari updates Margaret on her experience of running three marathons (and how it all started in " Bank Of America Chicago Marathon Race Director Carey Pinkowski" Episode 88) and how she enjoys 5Ks and half marathons much more.
• Margaret talks about the ridiculousness of thinking we are not runners if we haven't run the marathon distance. She thinks it's useful and interesting to have trained for a marathon, because it's a big goal to achieve.
• Many women can and do successfully run marathons well into their 70s, 80s, and 90s. But for most of us, in order to be healthy running those distances, we need to cross train a lot.
• Margaret wants to get into distance swimming, kayaking, and cycling.
• One major takeaway is to respect your body type and mechanics in order to run injury free.
• Last year she ran the BAA 5K with some of her running club friends and had an amazing time. The next day, she took a running tour through Boston. Although it's sexy to run a big-city marathon, there are other ways to run a city too!
• Margaret thinks that 5 and 10K distances should get more respect. For the BAA 5K, you self select what corral you go in, so those runners who are least experienced go to the first corral to try and get to the finish line faster. In the first corral, there were elites mixed in with slower runners.
• For folks in the second or third corral, they had to pass the slower runners from the first corral. People were even stopping to walk in the first corral, which made it very difficult for the faster runners who had to dodge and weave around slower folks. It becomes frustrating and dangerous.
• Her goal was to run a personal best there, and she wanted to try and place in her age group, so she wanted the conditions for a fast race.
• For someone who's new to a 5K race, Margaret suggests the following etiquette:
  • All races should have an etiquette guideline with the race kit/bag.
  • For those who are on a run/walk program, during the walking phase, you should make a signal before you start to walk and move to the side of the race course. Kari mentions that when doing the Galloway Method, Jeff Galloway suggests to raise your arm to say that you're slowing down and to go to the side of the course.
  • Properly place yourself in a corral that matches your ability.
  • Kari mentions a book called Runners of North America: A Definitive Guide to the Species by Mark Remy that satirically classifies 23 different types runners in a humorous way.
• Margaret talks a bit about body image in her second book.
• The women's running movement is still so young and new that most runners have not really experimented or understood the full range of running opportunities that are available.
• The movement is fixated on the half marathon, but there are many other distances to choose from.
• One thing that women has largely ignored is the USATF Masters Track and Field movement, which includes shorter distances like the 100- and 200-meter races.
• You can get tremendously fit by doing shorter distances, and that suits many women in terms of training.
• What Margaret learned from the sprinters is that they built muscle really well, and older women struggle to keep muscle mass, so it's important to do activities that enhance muscle gain.
• Sprinters have a bit of a stronger physique, and they look less "ravaged" as Margaret puts it. The distance runners seemed to be more frail because of less upper-body strength and miles taking their toll.
• In terms of body image, she's spoken to quite a few women at women's-only races who started out their running careers at higher weights. When she started with her running club, she was 40 pounds overweight.
• Margaret talks about social contagion, which is when you run with a group of positive people, you will catch that positivity. When you run, take some time to get into a positive mindset before you run.
• For runners who might be insecure about their bodies, she suggests joining a supportive, like-minded group to keep you positive and motivated.
• There is a movement called City Fit Girls that started in Philadelphia that's just for women runners, and their mantra is, "No woman left behind."
• Kari recently heard about Alexis who moved from Baltimore to Phoenix, who went on a run sponsored by a running store, and she was left behind on a run in the dark, having just moved to the area.
• It's key to also find a good running store that takes you seriously and respects you.
• Margaret is hungry to get back into a regular, disciplined training program soon with a few goal races but more diversified (like the Thousand Islands race series).
• Kari and Margaret chat about mindset, nutrition, sleep, exercise, meditation, being with your tribe, and being outside. Kari mentions giving up alcohol and sugar, and she feels better without both. It affects her sleep and the way she feels.
• Going through major life changes like selling a house, moving, moving away from good friends, can all be stressful. She recognizes that getting on a stricter schedule and focusing on the six or seven keys will get her back on track.
• Kari gives a shout out to Canadian listener Malcolm Richmond who got into both Chicago and New York through the lottery system. His wife ran the Chicago Marathon for the first time, and Kari tells a funny story about Malcolm shouting out of a cab window. When Kari and fellow TRLS listener Liz Whitteberry were talking to meet Serena for dinner, who do they bump into, but Malcolm!

Thank you, TRLS listeners! "Running And Art: Turn Your Dreams Into Plans" (Episode 124 with Ann Rea) has received a ton of feedback! Many listeners thought it was a refreshing episode, because it portrayed depression and anxiety in such a raw and real light. We LOVE feedback and show ideas, so e-mail [email protected], leave a note on the Facebook page, or reach out via Twitter.

It's almost here! The Delaware Marathon Festival in Wilmington, DE, will be held on Saturday, May 7 (5K and kids race) along with a TRLS dinner meetup (details to come). On Mother's Day (Sunday, May 8), the marathon, half marathon, and the relay races will take place. Kari will be the relay race finish line announcer. Go to the Contact tab of the TRL site to let Kari know that you'll be at the meetup!

Gratitude Jar (Woot! Woot!)

This week, go-to, real-food dietitian "Speedy Scientific" Serena Marie, RD, is grateful for science. As a dietitian, she's invested in science, and now she's reaping the benefits of science in terms of the different types of training she did while she was injured (HIIT workouts and strength training). Now she's only running twice a week, but she PRed at the Eileen C. Dugan Memorial 5K. She's grateful that by listening to science and doing HIIT workouts, she's been able to keep up her endurance and speed without a ton of running the last three months. She was the first woman to cross the finish line! Congratulations, Serena!

Kari is grateful for Serena! She talked to Serena about something that she was taking to heart too much that wasn't even her own stressor, and Serena snapped her out of it by explaining things in her scientific, millennial way.

Serena Marie, RD Serena Marie, RD, explains what happens physically to your body when you're stressed out.

• Don't take on other's issues. It's important to minimize stressors that aren't actually your own. When you respond to other people's stress, you are doing damage to your own body.
• The hormone cortisol spikes in your body, and it sets off the fight or flight reaction in your body, where your body thinks there's a major stress going on, even if it's a slight emotional stress.
• When we exercise, it's a healthy stress to our bodies, but when you're sitting in the car during rush-hour traffic or recounting a stressful situation to your significant other at the dinner table, your liver starts to put out triglycerides (sugars) and LDL cholesterol, which is preparing your body for that flight reaction. When you're sitting down, you're not utilizing these sugars and cholesterol, but if you were running and your body reacted that way, it would be good because your body could use the sugars for fuel.
• Try to be in the present and just breathe. Visualization is powerful, but it's hard to believe until you see it manifested and actually happen.
• Take a picture of what you visualize, and use the hashtags #TRLS and #visualization on social media. Mindset is everything, and we are our own worst enemies at times.
• Serena also chats about her BAA 5K experience, which she loved, because Boston is alive with the spirit of the marathon that weekend. Being a part of the running community was amazing, she thought the starting line was well organized, and she doesn't recall tripping over other runners or it being too crowded.

Share with us what you're visualizing for success! Think about a success happening and what you'll say or feel like. Have you used visualization before, and how did it work out for you?

The first week of May is National Pet Week, so in next week's episode, Kari talks about how to run with dogs and which breeds are great to run with. She feels honored to chat with Rachael Ray's go-to veterinarian, Dr. Ernie Ward. Ward is an Iron Man who talks to Kari about Lyme disease, how to care for a bearded dragon, and much more.

Contact:

Margaret Webb:

Website: www.margaretwebb.com Book: Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer Twitter: @MargaretWebb Margaret's Facebook Page Website: MargaretWebb.com

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Ashley Reaver, RD, from Inside Tracker, talks about how endurance athletes monitor their biochemical and physical markers and how you can too. Go-to, real-food dietitian Serena Marie, RD, talks about blood sugar and a new product that can help monitor your blood sugar levels. She also discusses pre-prediabetes. Runner of the Week, Marla Lenox, talks about why she started running, and how her running has influenced others. She also provides a race recap of the Big Beach Marathon in Gulf Shores, AL.

Featured Guest: Ashley Reaver, RD

Ashley Reaver, RD, from Inside Tracker, works daily with endurance athletes to better their nutrition. The Inside Tracker “platform tracks and analyzes key biochemical and physiological markers and applies sophisticated algorithms and large scientific databases to determine personalized optimal zones for each marker,” according to the company’s web site.

• Inside Tracker’s work with markers sets it apart from your normal clinician’s tests and results, since your primary physician is simply scanning for disease and to make sure you aren’t dangerously approaching a disease state.
• Most of Inside Tracker’s clients are what Ashley calls “worried well”—which means generally healthy athletes who want to have more information on themselves.
• The levels of biochemical markers that might keep you out of a diseased state aren’t necessarily the same levels of those markers that you would want for optimal performance.
  • Example: Prediabetes starts at around 100 mg/dL, and your primary physician most likely won’t alert you that anything’s wrong until 99 or 100 mg/dL; when in fact you might be at 98 mg/dL and would have the opportunity to turn the situation around.
• Ashley gives clients nutritional and supplement advice on how to optimize their health.
• Kari had a test in February 2015 through Inside Tracker, and compared her results then with her results after running three marathons in six weeks to see if the results differed.
• Kari’s glucose is a little higher than what Inside Tracker’s optimal range is, but this is typical for endurance athletes (but not to the prediabetic level).
• This is because muscles’ primary/preferred source of fuel is glucose, and that’s what many athletes choose to fuel with.
• Ashley suggests that the best time have a sugary fuel (sports drinks or gel, fruit) is right before, during, or after a workout, because your muscles are craving that fuel source.
• After running three marathons, Kari’s glucose was 94 mg/dL.
• Ashley’s glucose used to be around 96 mg/dL, but once she cut down on bananas after her own Inside Tracker test, it’s been in the 70s ever since. Her body doesn’t metabolise bananas well, and that’s something she found out after using Inside Tracker’s knowledge.
• Iron is another vitamin that many endurance athletes are deficient in. The clinical level of deficiency is very low. Inside Tracker also tests a marker called ferritin, which is the storage form of iron. It is the biomarker that you want to have your finger on the most, because it’s the best indicator of iron status overall. Ferritin is something your primary doctor might miss.
• Women under fifty years old lose more iron than men of the same age (and even more so women who are vegetarians or who don’t eat much red meat). They can include more leafy greens, shellfish, fortified cereals, and so on to help improve iron levels.
• Ashley says that ferritin is like filling a swimming pool with a garden hose—it takes a long time for your body to feel comfortable storing iron away. The lower the ferritin marker, the longer you’re going to have to take a supplement in order for your body to start raising your iron level in subsequent tests.
• Kari saw a nice spike in her iron levels, and she thinks it might be because she started using a cast iron skillet.
• Hemoglobin levels can also play a factor in how much energy endurance athletes have. It’s a molecule on the red blood cells that help transport oxygen to our working muscles. You may have a low hemoglobin level if you feel like you can’t push yourself hard or complete the distance that you’d like because of fatigue. Hemoglobin is made from ferritin stores, so if you have a low hemoglobin level and low ferritin levels, that’s caused by a lack of adequate iron.
• Vitamin D is another key player. For almost all athletes across the board, Ashley has found that most people are deficient in Vitamin D. Naturally occurring good sources of Vitamin D include fatty fish (salmon, halibut, trout, sardines) and fortified dairy products. The best way for a very clinically deprived athlete is to take a supplement.
• Ashley likes to see a blood level set above 40 ng/mL for Vitamin D.
• Another important marker that Inside Tracker tests for is cortisol, which is a response to lifestyle stress, pushing too hard, improper fuel, or not enough sleep. Inside Tracker has been the first business that has definitely told someone on paper that they need to take a break and sleep more.
• Cortisol is a catabolic hormone, and it functions to increase blood sugar through gluconeogenesis, to suppress the immune system, and to aid in the metabolism of fat, protein, and carbohydrates. It also decreases bone formation.
• Kari saw a fairly significant decrease in her cortisol from February 2016, which surprised her. There are certain diseases that would cause high cortisol levels, such as thyroid or joint issues. Try to be more mindful of what your thoughts are doing to your body. Meditation and yoga are also good ways to relieve stress.
• Kari mentions Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution's Other Rules for Total Health and Well-Being by John J. Ratey.
• Try to time your Inside Tracker blood test after a really intense training block or a really hard race or before those events.
• To look for muscle damage, the test should look for creatine kinase. For endurance athletes, Ashley doesn’t see quite as high creatine kinase levels, because running can take more of a toll on joints than it can the muscles.
• Kari’s creatine kinase levels were fine before and after her three marathons.
• If you buy one test from Inside Tracker, every year you can update it with a free set of blood from your yearly physical.
• She encourages athletes to get tested at least through one training season.

Runner of the Week: Marla Lenox January Jabra earbuds winner and Big Beach Marathon runner, Marla Lenox, talks about why she started running and how she fits in running with a husband, daughter, and a full-time job.

• She started running two years before her daughter was born to get in better shape so that she could be healthy during pregnancy. When she started running, she was about twenty pounds overweight, didn’t feel good about herself, and had poor nutrition.
• She started eating more vegetables and meat.
• Running keeps her sane when she’s very stressed.
• She’s currently doing Serena Marie, RD’s Shake Yo’ Sugar Habit challenge. She tries to substitute the sugary foods (cake and cookies) to healthier, whole-food options now.
• She ran until about eight months pregnant until she got uncomfortable. She was able to start running again before the doctor cleared her at five weeks.
• She then trained for a half marathon, and now runs marathons.
• Because of running, she and her mother have gotten closer and now run Disney races together. Her mother has started running with co-workers too.
• Her mom is now much healthier, and she seems more relaxed now that she has started running.
• Marla is married and initially felt guilty for running after she had her daughter, because her husband Josh didn’t quite understand what running meant to Marla at the time.
• She works full-time, so she gets up around 4:30 or 5 a.m. to get home by 6:30 a.m. to get her daughter ready for school. She does speed work on Tuesday nights, and she does her long runs on Sunday mornings.
• Marla’s daughter loves to run. She ran a kid’s race at Disney, and was so proud of herself for getting a medal like her mom. There’s a one-mile run for the older kids and a 200-yard dash, a 400-yard dash, and a “diaper dash” for kids at the ESPN Wide World of Sports.
• Marla ran the Big Beach Marathon in Gulf Shores, AL. The weather was a little warm, the flat course started on the road, went to back-country trails, and then finished on the road coming back to the Hangout where it started and ended. There were not a lot of spectators, and it was a very small race.

Don’t forget! The Delaware Marathon Festival in Wilmington, DE, will be on Saturday, May 7 (5K and kids race) along with a TRLS dinner meetup (details to come). On Mother’s Day (Sunday, May 8), the marathon, half marathon, and the relay races take place. Kari will be the relay race finish line announcer. Go to the Contact tab of the TRL site to let Kari know that you’ll be at the meetup!

Serena Marie, RD Kari asks Serena Marie, RD, to explain DexCom, which helps diabetics monitor their blood sugar levels. It could also be used for dieters who are trying to monitor their blood sugar levels.

• Side note: Side Stitch by Ginny has made special TRLS headbands! Serena loves hers so much that she wears it constantly. They’re easily washable and look awesome.
• DexCom is a blood sugar glucose monitor.
• If you have Type II diabetes or are born with Type I diabetes, then you have to monitor your blood sugar and may need to adjust how much insulin you take.
• It’s hard when you’re dieting to increase nutrient density and decrease caloric density, and it will take time to see fat loss. Rather than having to wait weeks to see the effects of your dietary changes, if you could have that immediate feedback of seeing what a meal does to your post-meal blood sugar.
• In Serena’s Shake Yo’ Sugar Habit challenge, she promotes asking yourself what prompted you to eat sugar and what were you feeling.
• So many people “double carb load” unnecessarily where they may have French fries with a hamburger and bun, or they may have chips with a sandwich. Some may be walking around with pre-prediabetes and not even know it. Think about Serena’s quote: “You don’t need to carb load for your desk job.”
• As a dietitian, Serena prides herself on the fact that nutrition is an ever-evolving field of study. The US dietary guidelines are based on science from the 1950s or science that wasn’t really based on science.
• If you’ve listened to the podcast from the beginning or read Serena’s blog from the start, you’ll see that her thinking has evolved and grown. For example, she’s not as pro-ketogenic diet as she once was and does think that simple, healthy carbs can be good for some people, especially female runners.

Gratitude Jar (Woot! Woot!)

This week, Serena is grateful that Brooklyn is located on a body of water, because she is in love with living there. It’s a place for foodies, there are tons of places to go running, and it is near the Hudson River.

Kari is grateful because she went to Tucson, AZ, and Cancun during Spring Break and didn’t get sick like the last time she and her family went to Cancun. She loves going body surfing with her family, and she’s especially excited that she found $25 body surf boards at Costco to use this summer.

Remember, some of the most successful people write in gratitude journals. In the morning, Kari draws a circle sun with lines/rays coming out, and she writes what she’s grateful for on the lines. Her family also has a Gratitude Jar that they use each evening. After they write what they’re grateful for, Kari picks out three different gratitude notes and reflects on them with her family.

We want to hear what you’re grateful for. Use the hashtag #TRLSgrateful to tell us today!

Next week, Kari brings back Margaret Webb, the author of Older, Faster, Stronger: What Women Runners Can Teach Us All About Living Younger, Longer, who appears on Episode 48. They chat about race protocol, runner etiquette, and body image.

Don’t forget to join the TRLS e-mail list by going to therunninglifestyle.com/join today for special announcements!

Contact:

Ashley Reaver: Website: InsideTracker.com Facebook: Inside Tracker from Segterra Twitter: @InsideTracker Twitter: @ashleyreaver Instagram: @insidetracker

Marla Lenox: Twitter: @RunSweetPotato Facebook: /marlalenox

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Artist Ann Rea, talks about her experiences with anxiety/depression and how running and art are therapeutic. Go-to, real-food dietitian, Serena Marie, RD, and Kari discuss the scale—how to interpret the scale’s reading, why to take body measurements to track your progress, and how to view and approach the scale healthfully. Kari also shares some of her experiences with being a former Weight Watchers facilitator and how to deal with the scale. Finally, Kari shares some information about San Francisco trail running.

Featured Guest and Runner of the Week: Ann Rea

Ann Rea first caught Kari’s attention when she was featured in an interview by Alex Blumberg (from This American Life and Planet Money) during a podcast class.

• Ann shares how, why, and why she started running.
• She suffered from severe anxiety, depression, and insomnia for ten or fifteen years. She took the traditional route of seeing a therapist, anti-anxiety medication, anti-depressants, sleeping pills, and every time she would go to her appointments, she was told about new medications.
• She found she had no passion or interest in her occupations at the time (cubicle Hell).
• Her psychiatrist said that based on her medical history, she would probably always suffer.
• She asked for a protocol to wean herself off of her medications, but her doctor didn’t agree. She tried to wean herself off, but that didn’t go well (think Emergency Room).
• At the time in Sacramento, CA, no one suggested exercise to help with her anxiety and depression, but she started walking anyway, hoping that would help.
• One day as she was walking, she sprang into a run and started running.
• When she moved to San Francisco to be a full-time artist and to build her business, she knew that she’d have to manage her stress if she was going to achieve her goals.
• Ann started running even more consistently.
• If she had had a psychiatrist, such as Dr. John Ratey, things might have turned out differently.
• Ann talks about neurofeedback, and she’s become familiar with Dr. George Pratt, who is a noted performance psychologist whose latest book is Code to Joy: The Four-Step Solution to Unlocking Your Natural State of Happiness.
• Kari says that medicine can be magical, but she also likes integrative medicine.
• Ann runs every Sunday morning with her friend Felix, who is a renowned psychic medium in San Francisco.
• Ann worked with disaster relief, and she had to find a way to balance the reality of having to react quickly and finish up cases per day. Listen to her “The Artist’s American Life” interview with NPR’s Alex Blumberg.
• She had the opportunity to see an amazing cross section of the United States and a real perspective of what disaster is. The good news is that everybody can recover. Physical things don’t matter as much as your health.
• To get herself out the door and start walking at first, she made small promises to herself. For example, when she was working full-time and selling her art on the side, she was often tired, so she’d get herself up on Saturday morning, get ready for a run, and get out the door. If she didn’t feel up to a run, she’d turn back around.
• Jim Rohn said, “We are the average of the five people we spend the most time with,” so Ann was very clear in “firing” certain friends and be her own best friend. The act of being your own best friend means that you don’t tolerate certain behaviors, and you look for people who build you up, and you do the same for them.
• She improved her diet as well, and running became her meditation.
• Ann talks about running in the middle of the day. It helps her shift from the left brain to the right brain.
• She chats about the Making Art Making Money semester.She’s also launching a new website called com and has ArtistsWhoThrive.com.
• Move things from the “dream” category to the “plan” category.
• She took some a course on how to write a business plan at a small business development center to start her own art business. She was always very interested in marketing.
• She talks about running in Golden Gate Park, along Land’s End, and the Presidio of San Francisco.
• Her goal is to enjoy her runs, break a sweat, and clear the cobwebs in her head.
• She paints contemporary landscapes and works in oil and charcoal. Her subject is color and light, and she was mentored by Wayne Thiebaud.
• You don’t need to be an artist to be inspired.
• Ann shares a story about several years ago when she was working as a project management consultant. Two of her co-workers had Stage 4 cancer, and she gained a new perspective on life.
• Fear is just an illusion that is not going away, so stare it down and run through it.
• She mentions a book called Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields.

Please find a doctor that you feel comfortable with and who is integrative if you’re having any mental challenges. Every body is different, and we evolve. So at the end of the day, you’re responsible for your happiness.

Don’t forget to join the TRLS e-mail list by going to therunninglifestyle.com/join today for special announcements!

Serena Marie, RD Serena gets feisty about the scale this week and explains the science behind water weight associated with runners.

• When Kari was a Weight Watcher facilitator for seven years (2006–2012), she was trained to say, “If you’re trying to lose weight, you should not get on the scale every day. If you’re trying to maintain weight, then getting on the scale every day is OK.”
• Serena’s take is that the National Weight Control Registry recommends to weigh frequently. This is good especially for someone who is tracking his or her weight to look at trends.
• This is a really important topic, because it drives Serena crazy as a dietitian, and it drives many of her clients crazy as well.
• She talks about why water weight is a real thing and explains the science behind it.
• There’s an app called Happy Scale where you can track your weight daily, and it gives you an average so you can see the trends.
• Specifically for runners, they may be especially susceptible to the scale changing. When you run, it’s an inflammatory process. We’re creating oxidative stress in the body.
• The threshold of when that stress becomes overwhelming to the system will vary per person. We can train our bodies to adapt to high mileages, but there is going to be an immediate, acute, short-term effect of inflammation and stress to the body.
• When you run a marathon, you might find that you gain weight. A capillary leak happens, where you’ve caused stress to the body, and it makes your blood vessels leaky. When that happens, a protein responsible for keeping water in the right place leaks outside of the cells, which can cause water retention.
• During Serena’s first marathon (as a senior in college), she gained weight.
• It’s important to figure out what the right distance is for you and what makes your body feel good. Being injured, Kari now has a different perspective on how much she really wants to run and how much her body can take down the road.
• Serena is very interested in whether or not high-mileage running causes damage to the body.
• How do you measure and hold yourself accountable? Weight frequently, write down trends, take before/after pictures in the same lighting and clothing, and use a measuring tape to record progress—not by the number on the scale.
• Any negativity in the struggle to lose weight will knock you down.

Gratitude Jar (Woot! Woot!)

Serena is grateful for receiving e-mails from her clients when they tell her victories that they have had. One of her current male clients has a lot of weight to lose, and he’s doing well with little changes in his life.

Kari is grateful for a quote that has been her mantra for 2016:

“Promise yourself To be so strong that nothing can disturb your peace of mind. To talk health, happiness, and prosperity to every person you meet.

To make all your friends feel that there is something in them To look at the sunny side of everything and make your optimism come true.

To think only the best, to work only for the best, and to expect only the best. To be just as enthusiastic about the success of others as you are about your own.

To forget the mistakes of the past and press on to the greater achievements of the future. To wear a cheerful countenance at all times and give every living creature you meet a smile.

To give so much time to the improvement of yourself that you have no time to criticize others. To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.

To think well of yourself and to proclaim this fact to the world, not in loud words but great deeds. To live in faith that the whole world is on your side so long as you are true to the best that is in you.”

—Cristian D. Larson, an American New Thought leader

Kari also likes the following:

“Eyes on your own plate.” ~ Serena Marie, RD

“You don’t need to carb load for your desk job.” ~ Serena Marie, RD

“When you point the finger at someone else, you have four fingers pointing back at you.”

During the Gratitude Jar segment next week, Kari will read a listener’s e-mail.

Shout out and thank you to Bethany and Alexis for meeting Kari in Phoenix, AZ!

Next week, Kari talks with Ashley Reaver, RD, a registered dietitian, who specifically works with endurance athletes at Inside Tracker. Serena Marie, RD, chats about blood sugar and a product that might be able to help diabetics.

The Delaware Marathon Festival in Wilmington, DE, will be on Saturday, May 7 (5K and kids race) along with a TRLS dinner meetup (details to come). Reach out to Kari to let her know if you can meet up! On Sunday, May 8, the marathon, half marathon, and the relay races take place. Kari will be the relay race finish line announcer.

Contact:

Ann Rea: Website: AnnRea.com Twitter: @annrea Facebook: /annreainc

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Dr. John Ratey, expert on the correlation between brain activity and how it’s important for us to move our bodies, discusses seven ways to take control of your life, along with the link between depression and sugar, being responsible for our own well-being, and the benefits of exercise. Serena Marie, RD, talks about foods that are great for brain health.

Featured Guest: Dr. John Ratey

Harvard psychiatrist and foremost authority when it comes to the brain and exercise, Dr. John Ratey, discusses the correlation between sugar and depression/other diseases, being proponents for our own well-being, and the benefits of exercise. He has been on TRLS in such episodes as “John Ratey” (Episode 53), “Dr. John Ratey” (Episode 59), “Optimize Your Brain With Dr. John Ratey, Part 1” (Episode 74), and “Optimize Your Brain With Dr. John Ratey, Part 2” (Episode 75).

• Companies work with people to find better ways to accommodate health in their lives, like startups working with the elderly to get them moving and to get them out into the community more.
• We’re near a tipping point; people recognize that we have to be more responsible for ourselves and our own health. We’re empowered by Google medicine and also knowing how to be healthier and how to increase our well-being.
• The biggest thing that Kari read recently is that our genes account for 5% of what can happen to us (from Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Rudolph E. Tanzi, PhD).
• Our genetic inheritance can guide us to that wisdom that’s impacted in our genes—to be in the moment, to eat right, to get the proper amount of sleep, to connect with others, and so on.
• He’s excited about two different Silicon Valley firms that he’s working with who recognize that small tribes are the way to promote a better sense of well-being.
• He’ll be talking with an artificial intelligence group and another group that has proven that successful entrepreneurs have a passion for taking steps in helping the elderly try to improve their lives and getting them connected with others through exercise and the community.
• If you have been following him on Facebook, you’ll know that he’s recently been interviewed by Larry King, and to his surprise a group in CA put together a song called “Ratey-O-Active” on YouTube (like “Radioactive”).
• The “Super Seven” Commandments include eating right, being outside, being with your tribe, meditation, getting enough sleep, exercise, and mindset.
• Question: Can you get the same tribe feeling from a Facebook group that you can from meeting in person? Answer: It can be a starting point, but it’s never going to be the same. But there are a lot of different mechanisms being developed and that are already in existence (like Meetup).
• He talks about the November Project and walking or running up and down the stairs at Harvard Stadium.
• The “dopamine squirt”—the surprise or novelty of an e-mail
• Using our past history and our biometrics (blood pressure, pulse) as well as what we’ve felt and what we like in the past is called affective computing so that we can be guided to prompt ourselves to move—it increases your state of well-being.
• You do not need sugar if you are burning fat. Dick Manning is a trail runner in Montana who has eliminated sugar for years from his diet. He’s lost weight and gotten out of depression. He is using fat as his fuel (via a ketogenic diet). High concentrations of sugar lead to inflammation and putting on weight/fat.
• Ratey cautions jumping on the probiotics bandwagon (meaning purchasing probiotics in pill form rather than eating foods with probiotics) because we know very little about it. We’re on the cusp of learning. Serena Marie, RD, talked about probiotics on “The Hottest “Living A Running Lifestyle” Trends With Kalyn Rozanski” (Episode 118).
• The first prescription for someone who has gastrointestinal problems is to eliminate sugar from his or her diet.
• For an injured runner, try to avoid depression by doing things like upper-body aerobics (Conductorcise), boxing, kettlebells, use the elliptical, or some alternative to staying active. Exhaust yourself other ways; when you do that you are raising your heart rate.
• Kari has been getting in the pool to do aqua running while dealing with her back injury.
• He mentions a New York Times article called “Learning a New Sport May Be Good for the Brain” written by Gretchen Reynolds. It helps grow your brain.
• He now starts off his lectures talking about neuroplasticity. That means putting ourselves in a state where the brain cells are the most liable to grow and change.
• The more depressed/stressed you get, the less plastic your brain gets—the less it’s able to grow and respond to the environment.
• When it comes to sleep, during the stage of early sleep at night is when you’re more liable to get into restorative sleep where your brain and your body get the best kind of sleep. It’s the early morning where we get into REM sleep. In the late morning is when we dream the most, and that’s very important.
• In Go Wild, Ratey talks about Dr. Beverly Tatumn of Spelman College (President from 2002–2015). She shut off her e-mail at 9 p.m. to prepare herself to go to sleep by 10:30 or 11 a.m. so that she could get eight hours of sleep. She helped Spelman College put an emphasis on students’ health and fitness.
• When you go to some gyms/health clubs in northern California for an entire year, you actually get your money back/can go for free!
• Ratey’s latest book is in process! He and Dr. Hallowell are doing an update to Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood Through Adulthood. Dr. Ratey is also doing an update to Spark: The Revolutionary New Science of Exercise and the Brain.
• Exercise and Parkinson's—people are raising money for boot camps for recently diagnosed patients that will help to prevent the onslaught of the condition. Norman Doidge recently wrote a book called The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity Itself, and he talks about “walking off” Parkinson’s disease.
• When we exercise, we change the chemistry of our brains and our bodies.

Serena Marie, RD Go-to, real-food dietitian, Serena Marie, RD, talks about fat and sugar as related to brain health.

• Serena talks about omega-3 fatty acids--which are anti-inflammatory, polyunsaturated fatty acids that are most bountiful in fatty fish (salmon, sardines, anchovies, tuna), in seaweed, and in nuts and seeds (macadamia and walnuts). Grass-fed meat is another good source of omega-3s. The version of omega-3 fatty acids that you receive from meat is very bioavailable. When we’re getting it from nuts, seeds (chia or hemp seeds), the conversion is very low, so it’s harder to get the appropriate amount from a diet void of fish. Aim for 1,000 milligrams a day or so.
• Over half of the brain’s weight is made of fat. To keep our brains healthy, we need to be eating the thing that they’re comprised of.
• Our brain is made of DHA. Studies show that having DHA intake during your lifetime is going to help with cognition. It’s shown and correlated with having better memory and executive function. Studies recommend one to four servings per week.
• Some research says that DHA helps with depression as well.
• Insulin is the hormone that your body needs to run through the bloodstream to holla, “Let me in!” to your cells. Studies have shown that those people who are insulin resistant have been associated with a higher risk of Alzheimer's disease. The proposed pathways are complicated, and there isn’t one that’s well studied or understood. Because insulin is unable to do its job and sugar is hanging out in the blood stream, there’s increased oxidation of stress and contributes to deleterious effects in memory.
• Studies have shown that less than 20 grams of carbohydrates a day is a great way to combat memory problems and dementia.

Gratitude Jar (Woot! Woot!)

Kari is grateful that integrated health professionals exist, that the science exists and is being talked about, and that people are trying to live healthier lives. Serena is grateful that Siggi’s yogurt started making 4% milk fat yogurt. She’s obsessed with the strawberry rhubarb flavor (but they also have plain). It has 9 grams of sugar. People with a lactose intolerance can sometimes handle yogurt and hard cheeses.

Next week, Kari talks with artist Ann Rea who runs as a form of relaxation and to help her be an even more beautiful artist.

And don’t forget that on Sunday, April 17, Kari and Dr. Marjorie Dejoie will be at Philadelphia Runner in Center City at 9 a.m. leading a vision board workshop. You’ll leave the event with your very own vision board!

Contact:

John Ratey: Website: JohnRatey.com Facebook: The Ratey Institute Twitter: @jratey

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Listen to a recorded Periscope broadcast with Kari and Jeff Paladina, who also comes on the show to share his running journey and why he created the running meet up in Mechanicsburg (a suburb of Harrisburg, PA) with the River Runners group. Several runners from the Fleet Feet store in Mechanicsburg are also featured, and they talk about the gift of running and some of their most memorable races and running advice. Dr. Marjorie Dejoie, MD, returns to the podcast to discuss how this winter has affected her running and her sickle cell disease. Serena Marie, RD, talks about when to time your carbs and protein based on your fat-burning or speed goals.

Featured Guests and Runners of the Week: River Runners

Kari meets up with Jeff Paladina at a local Wegmans in Mechanicsburg, PA, to share some inspiring River Runners runners’ stories.

• Mike: He has lost quite a bit of weight through Weight Watchers and running. His quality of life has greatly improved. “Everything’s possible that wasn’t possible before,” he says. He used to have a bowl of pretzels before dinner after work, but now he is much more active (swimming, biking, triathlons), and his self confidence has soared. He never wants to forget what it was like to be heavy, so he never wants to go back to that again. His first marathon was 10/10/10 at the Steamtown Marathon.
• Holly: Her favorite race distance is the marathon, because running 5Ks are hardcore; she did a 50-miler in December, and liked running slower and being able to chat with other runners. She has had to keep her weight in check and to properly hydrate in order to be able to run longer distances. For anyone thinking about running, she recommends working on your mental strength. She admits, “I never toe a starting line now without thinking I’ll get a PR [personal record].”
• Katie: Her husband started running because of her running. He ran cross country in high school, and this time around is a total new experience. She was always after him to work out with her, but through running, they’ve been able to spend more time together and have met some great people. It gives them something to do together after work and to feel more excited about the area that they live in. Katie was never a runner, but last year they signed up for a 5K and haven’t stopped since.
• Kathy: Her favorite/most memorable race is a half marathon in China, which was her second half marathon! She had to bring her own water to the race. Her first marathon was the Harrisburg Marathon, which was great, because there were so many people associated with the River Runners along the course. She ended up qualifying for the Boston Marathon at that marathon.
• Jeff: His top tip is for being aware of lyme ticks is making sure to use socks and long sleeves or a repellent (like oregano oil) to protect yourself and remembering to check yourself once you get home for ticks. Jeff and Kari walked together during the Harrisburg meet up, and they talked a lot about Lyme disease.
• Michelle: She co-founded the Facebook group once they found a need on their long runs for company and safety. For example, they do the Pennsylvania Farm Show Milkshake Run and then head over for milkshakes. Having an extended running family really keeps you motivated.
• Shelly: She has been running for eight years, and the strangest thing she’s seen while out running is a man aiming at her and her dogs with a gun. One of her best memories is the Entenmann's Town of Islip Great South Bay Run half marathon in Long Island, NY, where her goal was to finish in under three hours despite the brutal wind, and she did it! She won a Side Stitch by Ginny headband at the TRLS meet up.
• Brad: His new favorite marathon is the Sketchers Performance Los Angeles Marathon, but he has run the Walt Disney World Dopey Challenge since 2009 every year, the Bank of America Chicago Marathon, the TCS New York City Marathon, and so on. The crowds were so generous, and the amount of food was amazing. He was in awe of the Students Run L.A. His advice would be to have fun and enjoy the Disney races—just run for the experience! He has completed twenty-five marathons!
• Marni: She just ran the Marine Corps Marathon, and she thought it was tough. She got injured during her training, but she did her best under her circumstances. The Blue Mile is so inspiring. She highly recommends this race as a destination race. She used to run every now and stuck to the treadmill too much and didn’t know anything about proper training. Finally, she did Couch to 5K with her husband, and her training felt much easier. The program is only nine or ten weeks, so she suggests sticking with it for that long to give it a chance. She questions, “What have you lost if you don’t like it?”
• Michelle: She runs with several groups, and she’s been doing the Fleet Feet Boston training program. She used to train at the Fleet Feet Columbus, OH group before she came to PA. She thrives on running schedules and being told what to do. This will be her third Boston Marathon. She encourages any runner to watch the Boston Marathon.

Jeff Paladina

Jeff decided to have a group run with Kari because the running community is incredible in Harrisburg, and he wanted an excuse to throw a party!

• Originally, Jeff took a picture of a Pittsburgh Starbucks mug and asked Kari to come run in Pittsburgh. Kari messaged back and forth with Jeff on Facebook, because she knew she would be in Jeff’s neck of the woods for the Big Kahuna’s swim meet.
• He got involved with his running community because he had children in travel sports, which took up a lot of his time. It made training very difficult. One of his friends started a purely Facebook-driven group called the River Runners, and he can post on the group his pace and distance to meet up with fellow runners.
• Eventually, he started running with more and more people, and they became a second family to him.
• They support each other in their victories or throughout injuries, and it’s an amazing fraternity.
• At first, the running was primary for him and the social aspect was secondary, but now they’re at least equal.
• He’s excited when the group gets new runners, because he loves connecting with them and learning about them.
• Every single person shows up on race day with a story, and we’re all there together for a common purpose.
• Not while on the run, some of his favorite moments, including one friend was unemployed for awhile, and the group raised $1,700 for him and threw him a surprise party.
• He PRed by thirteen seconds at the Via Marathon (in Allentown, PA), and he didn’t realize his running friends would be there. They brought megaphones and spread out along the course. His friend Marni jumped in the race around Mile 20, which was amazing.
• Some of his favorite PA races include the Pittsburgh Marathon, the Richard S. Caliguiri City of Pittsburgh Great Race, and the Capital 10-Miler, the Harrisburg half marathon, and the Harrisburg Marathon (the last two are like “runner holidays”).
• He shares how listening to Vinnie Tortorich talk about no sugar and no grains has helped his running. He had heard Vinnie on the Marathon Training Academy podcast and cut out all artificial sweeteners and dropped about fifteen pounds. In 2014, he had run the Pittsburgh Marathon in about 4:45, and he ran the Sugarloaf Marathon in 4:10 last year.
• He started with diet changes, and now he trains harder because he’s excited about his performance.
• He’s part of the Fleet Feet training program for speed work and long runs.
• For someone who’s looking for words of encouragement, don’t worry about your pace or that you’re not “fast enough.” Running groups have people at all different paces. Joining a group will change your health and your life forever.

Just-in-Time Jabra Last chance this month! Jabra, a TRLS sponsor, is giving away a pair of Pulse or Coach earbuds in March! Sprint over to Jabra.com/TRL and sign up for the TRLS e­mail list at therunninglifestyle.com/join to enter to win. This month’s winner will also get a thirty-­­minute Skype chat with Kari. She loves the Pulse model because of the five different ear bud sizes/fits, the in-ear heart rate monitoring, and the ability to sync the earbuds to other running apps or use the Jabra app.

Marjorie Dejoie, MD

Marjorie Dejoie, MD, joins Kari to update listeners on her running and how her sickle cell disease affects her running journey. She was featured on “Using Exercise, Nutrition, and Mindfulness to Attack Sickle-Cell Disease” (Episode 102).

• Marjorie is training for a 5K run with a fifty-member group on April 8 and for the Blue Cross Broad Street Run on May 1.
• This winter has been quite challenging on Marjorie’s health, especially because of the fluctuating weather temperatures. Spikes in temperature, precipitation, and humidity are also triggers.
• The quality of the air changes drastically with up-and-down temperatures.
• She’s done a lot of indoor runs when she’s had to taper, and she tries to always keep moving. What you put into your body (an anti-inflammatory meal plan) and what your mindset is (positive) will strengthen your immune system.
• She surrounds herself with people like Kari who won’t let her stop or slow down.
• Marjorie is taking a class right now with Deepak Chopra and Dr. Wild Divine on biogenetics. Even though we’re genetically coded, it doesn’t be we are fated to be that way. To attend this type of Deepak Chopra online course, go here.
  • Use the power of continual positive thinking.
  • You’re not going to just change someone’s mind right away, but what you can do is engage them in a different conversation (how you speak and the examples that you use).
• Reminder: The April Book Club book is 168 Hours: You Have More Time Than You Think by Laura Vanderkam.
• Announcement: On Sunday, April 17, Kari and Marjorie will be at Philadelphia Runner for an all-women’s event at 9 a.m. EST in the Center City location to focus on how to construct a vision board (specifically the components that you should be aware of when constructing a vision board). Attendees will make their own vision boards.
• org is Marjorie’s web site, which stands for Marjorie’s initials and the following:
  • Make A Difference FITness
  • Measured Ability During Functional Integral Training
  • Medicine Actively Delivered For Individualized Treatment

Serena Marie, RD Serena Marie, RD, chats with Kari about a frequent request Periscope question (@SerenaMarieRD) about fueling for your fat/weight-loss goals versus athletic performance goals.

• Have your eye on one prize—either fat loss or performance.
• If you are increasing metabolism and insulin sensitivity to burn fat through sprints, hill repeats, and so on, do your workouts on a lower-carb day.
• Concentrate on depleting glycogen stores that way you’re utilizing the stored sugar in your muscles, and once your body uses the glycogen, it will pull energy from fat stores next.
• Post-workout, your muscles are asking for sugar, but you didn’t replenish it with sugar if you’re looking to decrease fat, so your body will use body fat to fuel your recovery.
• Someone who is performance oriented and wants to recover ASAP might want to have a small carb snack before a workout. After a workout, consume 20–30 grams of lean protein and pair it with at least 25 grams of carbs. They key is to pair the two together.
• Food journaling could come in handy to figure out how many carbs you need post-workout to feel your best.
• Level 2 of the Shake Yo’ Sugar Habit challenge focuses on people who want to train hard and receive a personalized macronutrient distribution breakdown. Serena can tell you how many grams of carbs to consume per day and at what time of the day.

Gratitude Jar (Woot! Woot!)

This week, Serena is grateful for her running club (the South Brooklyn Running Club). She’s happy that she took the plunge and finally went! Kari is grateful that the Fleet Feet store in Mechanicsburg, PA, gave her the opportunity to come chat about the 11 Strategies to Live the Running Lifestyle. She’s also grateful for all of her fellow runners.

Tweet Kari (@KariGormley) to share what you’re grateful for, join the TRLS mailing list and hit Reply, or e-mail [email protected].

Next week, Dr. John Ratey talks about sugar and depression. Serena Marie, RD, talks about the nutrition aspect from what Dr. Ratey shares.

Contact:

Dr. Marjorie Dejoie:

Website: MadFit.org

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Featured guest and Runner of the Week, Kim Stemple, gives listeners an update on her health and her organization We Finish Together since her last appearance on TRLS in November and since her story went viral through Runner’s World and social media. Go-to, real-food dietitian Serena Marie, RD, talks about the importance of being mindful and having conversations during mealtimes. Kari and Serena also get deep and discuss gratitude.

Featured Guest and Runner of the Week: Kim Stemple

Kim Stemple, previously featured on “Special Mindful Monday w/Kim Stemple, Founder Of We Finish Together” (Episode 103) gives Kari and listeners an update on her health issues, including a painful nerve condition called sodium channelopathy, a rare mitochondrial disease, benign bone tumors, and lymphoma.

• Kim is at the National Institute of Health (NIH) in Maryland currently, and her doctors are baffled as to how she’s frankly still alive.
• Kari and Kim recap the Cupid’s Undie Run in Washington, DC in February and what a wonderful race it is that goes to charity (Children’s Tumor Foundation).
• She shares what she’s learned being in palliative care, which is a multidisciplinary approach to specialised medical care for people with serious illnesses. It focuses on providing patients with relief from the symptoms, pain, physical stress, and mental stress of a serious illness—whatever the diagnosis.
• This month, she’s hoping to do the Shamrock Marathon's Townebank 8K and the Anthem half marathon in Virginia Beach, VA, then she hopes to do a North Face Endurance Challenge 50K trail race in April.
• Her palliative care doctor approves of Kim having goals and anything to keep her going, and the 50K will be a family event.
• Kari mentions “What Happy People Do” (Episode 24) based off of Bronnie Ware’s book—some of the top things that people share with her.
• Kari asked Kim if she felt comfortable sharing, and Kim thinks it’s necessary to talk about what happy people do in the face of challenges.
• Every moment is a gift, and we tend to look at the negative side, and Kim looks at the positive side now since she’s been in palliative care. Everyone’s journey isn’t the same, and we need to talk about other things than being sick and to talk about what makes us happy.
• Kim tries to look at the present and takes things one day at a time. Things are so much worse if you dread them versus just hoping for the best. Take the happiness as it comes, and don’t dread what’s to come. Don’t sweat Mile 26 of the marathon at Mile 1. Run each mile that you’re in.
• She also talks about wishing she had gotten together with friends more despite the messy house or no makeup. The you is what’s inside, not how clean your house is or what’s on your face. Just like a runner is a runner no matter how fast you can.
• Kim’s big thing now is to smile at every runner that she sees and to say hi. It calms people down and changes the race experience.
• Don’t let a [test] result (of any kind) measure you. You are not your finishing time in a marathon or how much money you have in a bank account.
• What you say to someone else defines you as a person.
• With We Finish Together, the medal is a way to get the ribbon to someone, but it’s the words on the ribbon that mean the most.
  • Right now the organization is doing a children’s literacy outreach program.
  • They send medals to hospitals, such as to a girl named Ruby. According to the We Finish Together Facebook page, “She received her own medal for strength and courage while battling soft tissue cancer. Since then, Ruby's been paying it forward and handing out medals to her friends at the Children's Hospital of Atlanta.” They use the medals as art therapy!
  • We Finish Together also sends medals to an organization called Back on My Feet, which “uses running and community to motivate and support individuals every step of the way from homelessness to independence” according to their site.
  • To start your own We Finish Together fleet, go to the site here.
  • The second life of the medal is so inspiring!
• Be afraid not to try. Don’t be afraid to fail.
• Start within your own community to see what you can do and how to be a positive force.
• No one’s day is promised, so find a way to find some happiness in every day. Use your energy wisely, and be the change of positive.

Marchin’ (or Runnin’) with Jabra

TRLS show sponsor, Denmark-based Jabra, is giving away a pair of Pulse or Coach earbuds this month, so run over to Jabra.com/TRL and sign up for the TRLS e­mail list at therunninglifestyle.com/join to enter to win (in addition to receiveing the amazing 11 Strategies to Live the Running Lifestyle)! This month’s winner will also be the lucky recipient of a thirty-­­minute Skype chat with Kari. She loves the Pulse model because of its unparalleled sound quality, it’s customizable ear bud options, and available in-ear heart rate monitoring feature.

Serena Marie, RD

Serena Marie, RD, talks about studies which strongly suggest that children who eat meals with their families have lower BMIs. Maximize the quality time that you have with your family but also better your children’s health. Studies focused on three actions:

• #1: Create the habit if it doesn’t exist already of finding time to eat with your family and children. Put meals on the schedule if need be.
  • Kari’s husband and son make sure to have breakfast together.
  • They have dinner together at least three times a week.
• #2: It’s also important to spend around 20 minutes at the table during meals.
• #3: Have positive conversation at the dinner table. Keep the conversation light in general.
• Kari loves the idea of discussing with her family what was one positive during everyone’s day but also what was something each person has failed at (which might sound counterintuitive). Sometimes we’re so afraid of failure, that we don’t try things.
• Kari mentions Dr. Carol Dweck of Stanford University who talks about having a fixed or a growth mindset. One of the worst things we can say to a child is that he or she is smart. The most important thing that kids can do is to try.
• She also mentions Brene’ Brown’s books Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead and Rising Strong.
• Kari has inspired Serena to try new things and not to shy away from new challenges.
• Kari talks about her three vision boards, one of which from November 2013 says the following:
  • Possible
  • Spread a little sunshine
  • Courage
• Serena tells the story of she and Tim Van Hooser (the “master connector”) in the grocery store.
• Kari chats about the gratitude jar concept in her house. They write things that they are grateful for on brightly colored sticky notes and place them in the jar.
• Kari asks what Serena is grateful for, and she says she’s happy for a lifting victory during a squat (her heaviest weight to date) recently, and she’s enjoying lifting and doing HIIT workouts.
• Kari is grateful that she’s able to get in for her MRIs of her back, brain, and spine quickly.
• Kari gives a shout to Christine Schwindt who got into the TCS New York City Marathon and Phyllis Strand, who is signing up for Action for Healthy Kids for Chicago. Kari also gives a shout out to Todd Miller, who was named most improved runner by the Loudoun Road Runners

April Book of the Month

Kari announces April’s book of the month, which will be 168 Hours: You Have More Time Than You Think by Laura Vanderkam. The premise of the book is that we have more time than we think during the week, and we need to get our priorities straight—like being able to have chance encounters and talking to people. If you follow your heart, things happen!

Next week, Kari chats with some of the Harrisburg, PA runners for her recent Fleet Feet Sports meet up and how the gift of running has changed their lives. And don’t forget to leave a review of TRLS on iTunes please! Here’s how:

1. Open the iTunes Store or App Store app.
2. If you're not signed in, sign in with your Apple ID.
3. Find the TRLS podcast to review, then tap
4. Under iTunes Customer Reviews or App Store Customer Reviews, tap Write a Review.
5. If prompted, enter your password.
6. Select a star rating, enter a title, write your review, then tap Send.

Contact:

Kim Stemple: Website: WeFinishTogether.com Facebook: /kimberlystemple Twitter: @StempleKim

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Kari and friends sit down for the February Book Club book report on Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin. Serena Marie, RD, talks about how the four tendencies in Rubin’s book help drive the food choices that we make. Also, Serena Marie and Kari do a Side Stitch by Ginny headband product review.

Jabra Jiven’

Jabra, a TRLS show sponsor, is giving away a pair of Pulse earbuds in March, so sprint over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. This month’s winner will also receive an amazing thirty-­minute exclusive Skype call with Kari. She loves the Pulse model because the sound quality is amazing, there are five different ear settings/fits, and she can do heart rate training as well.

Featured Guests: The Book Club Gang

Kari, go-to, real-food dietitian Serena Marie, RD, #1 TRLS fan Tracy Slayton (featured on “Seven Disney Race Reviews with a Father–Daughter Duo,” which was Episode 119), and Foti Panagakos (featured on “Chicago Marathon Recap w/Jeff Galloway & Team TRLS,” which was Episode 98 and who represents one of the TRLS Chicago team members who ran and raised funds and awareness for Action for Healthy Kids) all join forces to discuss the February Book Club pick.

• There are four different tendencies of people, and one of each is represented in today’s episode. Take the quiz here.
• Understand yourself and how you’re wired, and in return you can understand others more and you may be more understanding of others.
• #1: The Upholder (Foti)—someone who doesn’t need outside accountability, he or she makes goals, sticks to them, and achieves them
  • Foti read Gretchen’s first book (The Happiness Project) and this particular title, and he knew almost right away what he was based on the criteria and the characteristics.
  • He’s very self-directed, and he likes to have goals in mind (deadlines, required obligations to finish).
  • He doesn’t finish early often, and he enjoys in some respects being under a little pressure (which he’s been trying to work on).
  • He believes in rules (they’re there for a reason) and likes to follow them; for example, he dislikes when someone turns in a car and doesn’t use the turn signal. If we can’t obey simple rules, then why do we have them?
• #2: The Questioner (Kari)—someone who asks “Who are you to tell me this?”
  • This type of person doesn’t like to stand in line and can have tendencies toward one of two ways—to an Upholder or to a Rebel personality.
  • Kari was surprised when she took the quiz that she became a Questioner.
  • A Questioner can question authority, research, data, and so on, and many people don’t like to be questioned.
  • The downside is analysis paralysis. The way to overcome that is to go to three sources and make an informed decision.
• #3: The Obliger (Tracy)—someone who is a people pleasure
  • Tracy was a little surprised that she was an Obliger, because she thought she would be an Upholder.
  • This is someone who has a hard time meeting internal expectations, but doesn't struggle at all to meet external expectations. They can break promises to themselves, but have no trouble keeping promises to others.
  • This is the only tendency type who is typically unhappy with what their tendency is.
  • Obligers excel at work because they are reliable and dependable.
  • One downside is not having enough time for themselves and sometimes that causes resentment toward others.
  • It’s hard for Obligers to say no to others. They tend to be sensitive to seeking others’ approval.
  • There’s something called Obliger rebellion where they’ll meet expectations over and over and then all of a sudden it’s either a small or big act where they just stop meeting expectations and it’s usually symbolic
• #4: The Rebel (Serena)—someone who resists inner and outer expectations
  • No one has control of them including themselves.
  • One negative of this is that Rebels sound mean or rude at times.
  • Rebels can still be nice people, but they decide how they see themselves and that's how they motivate themselves to do things.
  • If someone tells Serena to do something, she literally doesn’t want to do it because someone told her to do it, or if she writes a To Do list, she doesn’t want to do those things.
  • Serena loves that she is a Rebel. They bring gusto and place a high value on authenticity.
• When it comes to couples, it’s interesting which tendency marries what other tendency.
  • Foti is an Upholder, and his wife Judy is an Obliger.
  • Kari is a Questioner, and her husband Robert is an Upholder. (Kari skews to an Upholder, so it works well).
  • Tracy is an Obliger, and her husband is an Obliger as well. She thought he would be a Questioner or a Rebel.
  • For Rebels, they are oftentimes married to Obligers.
• Abstainers versus Moderators
  • Abstainers (like Tracy and Foti) are people who prefer to never do something that’s tempting to them. If you really like chocolate, you would make a rule to not eat chocolate.
  • Moderators are people who like chocolate so they eat chocolate and not go out of control.
  • Some people can be moderate in their abstaining with certain things.
• Four key things when it comes to habits and what helps you keep up those good habits:
  • Sleeping (listen to Episode 71: “Sleep Doctor Robert Rosenberg”)
  • Moving
  • Eating and drinking properly
  • Uncluttering
• Sleep for Foti is driven by his training (since he runs in the morning before work).
• Kari makes sleep a higher priority and getting off electronics an hour before going to bed and having a snack before bed (15 g carb and fat combo).
• Tracy is a night person, but she’s bound to her husband’s sleep schedule because she doesn’t want to disturb his sleep.
• Serena uses an app to switch the light from being a red light to a blue light (which won’t stimulate the brain so much); Serena wakes up early and works out in the morning.
• Kari asks Serena about the recommendations to drink 64 ounces of water a day. Gretchen says it’s one of the biggest misnomers out there. Serena recommends looking at your urine color (pale yellow is good).
• Gretchen also talks about uncluttering. For most people, a cluttered space is a cluttered mind.
• Tracy knows that she’s spreading herself too thin when her house is chaotic and she can’t find the things she needs.
• Foti is all about organizing and keeping things straight.

• Rewards
  • It could be a slippery slope of eating healthfully for awhile and then rewarding yourself with cake.
  • Another example in the book was crossing a finish line after a marathon, taking two weeks off to rest, and then not running again for three years.
  • At the end of the day, you be you and figure out what works the best for you.
• An “Mmmm” Moment
  • Habits free us from our decision making.
• Associate with people who are likely going to improve you. Kari asks each member to speak to one friend or running group that has helped develop them into an even stronger person.
  • Tracy: She runs every week with the Ocala Runners Club, because it’s external accountability.
  • Foti: He runs with the local running club periodically, but being part of online running communities (such as the TRLS Facebook group) are most important to him.
  • Serena: As a Rebel, she’s been on the South Brooklyn Running Club list serv for over a year, but she can’t abide by her schedule, so she loves the TRLS Facebook group and her com group
  • Kari: She loves running outside with friends.

Must-Listen Podcasts

Podcast Junkies by Harry Duran (listen to Kari’s episode here)

Introspectology by Joanna (Jo) James-Lynn (listen to Kari’s episode here)

The 5 AM Miracle Podcast by Jeff Sanders (listen to Kari’s episode here)

Side Stitch by Ginny Product Review

Serena Marie, RD and Kari review Side Stitch by Ginny headbands.

• These are cloth headbands that have velcro on one side.
• Serena thinks they are adorable, are easy to wash, and she’s totally obsessed with them. She purposely did HIIT training to get sweaty, and the headband stayed on perfectly. She threw it in the washer, and it came out looking brand new, so she really loved the design and comfort.
• Kari loves that the headband doesn’t squeeze her head and doesn’t give her a headache. She found them at Philadelphia Runner. There’s a special discount to get two headbands for $20 there when you mention TRLS! She also loves the colors. When she puts her headband on, she’s ready to work, her hair is out of her face, and she can focus.
• Serena feels excited to go work out to coordinate her outfit around her headband, and it gets her to the gym. You could match them to your normal, everyday wear.
• There’s going to be a special TRLS edition of this headband with a special pattern and logo! Stay tuned for pictures on the TRLS site.

Updates

• Kari is going to see Dr. Vinny for her back issues and should have an update on next week’s episode.
• Gratitude Jar: Kari wants to come up with a theme song for this segment at the end of each episode and to think about something that they are grateful for.
  • Serena: She is grateful for the warm weather because she’s getting more Vitamin D.
  • Kari: She is grateful that it seems like she’s getting to the bottom of her back issues with a new PT and Dr. Vinny.

March Book Club

Don’t forget that this month’s book club book is Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Dr. Rudi Tanzi. Kari thinks that this book is phenomenal. All the latest research shows that genes make up five percent of your chances of getting something like cancer. It also speaks to the power of habits.

Next week, Kari chats with the amazing Kim Stemple to give an update on her next challenge and deep thoughts about the meaning of life and what matters in life. Kim was featured on “Special Mindful Monday w/Kim Stemple, Founder of We Finish Together” from Episode 103. Kari also announces the April Book Club book!

Finally, please do us a solid and go over to iTunes to leave a review for TRLS! Here’s how:

1. Open the iTunes Store or App Store app.
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3. Find the TRLS podcast to review, then tap
4. Under iTunes Customer Reviews or App Store Customer Reviews, tap Write a Review.
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Select a star rating, enter a title, write your review, then tap Send.

Guests: Tracy Slayton: Email: [email protected]

Fotinos Panagakos:

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Runners of the Week and featured guests, Tom Kreider and daughter Kristen, give pre- and post-race stories/reviews of their recent Disney races in January 2016. Serena Marie takes off her registered dietitian hat and reviews Sparkle Skirts, alongside dear TRLS friend Tracy Slayton. Kari also chats with Serena and shares her fun weekend meet up experience.

Featured Guests and Runners of the Week: Tom and Kristen Kreider

Tom Kreider, top individual donor to Kari and Serena’s Action for Healthy Kids campaign to run the Chicago and NYC Marathons, joins his daughter Kristen to talk about their recent pre- and post-Disney race experiences.

The Lay of the Land

• In 11 days, they completed seven races (71 miles total) around Disney World, a Disney Cruise Line, and Disneyland—all nonstop—and received a whopping 13 medals!
• In Disney World, they attended January marathon weekend and ran the Dopey Challenge, which consists of the following:
  • Thursday: 5K
  • Friday: 10K
  • Saturday: Half marathon (~25,000 runners)
  • Sunday: Full marathon
• Most run to experience the atmosphere of the parks, and Tom says it’s a “really nice four-day party.”
• Tom and Kristen ran the half two years ago, and last year they ran the Dopey Challenge.
• In the marathon, you run through all four parks that include some special challenges:
  • You can choose to ride the Expedition Everest roller coaster (around Mile 12.5) in the Animal Kingdom.
  • When you run through Epcot and the World Showcase, you can stop at the various kiosks and pick up beverages (around Mile 25).
  • The marathon starts around 5:30 a.m. (with corrals from A–P and waves that start every five minutes).
  • The 16-minute-per-mile maximum pace allows for stops to take pictures with characters or ride Everest.
• There are water stops about every mile and a half, and at every single water stop there are lines of Porta-Potties.

Cruise Experience

• On Monday morning, they went to Disney Cruise Lines at Cocoa Beach/Port Canaveral for a four-day cruise.
• On Wednesday, they stopped at Castaway Cay for a 5K race (~800 people registered), which is a special race for those who ran Marathon Weekend.
  • Participants receive a 5K race medal, along with a special challenge medal.

Disneyland

• Friday of that week, they leave the cruise to fly over to Disneyland for the Rebel Challenge.
  • The Star Wars: Light Side—which is a 10K on Saturday and a half marathon on Sunday.
  • Once they complete the challenge, they receive the Coast to Coast medal as well.

Part 1: Before the Race

• Before the race, Kristen was most looking forward to the cruise itself and also the half marathon, because Tom and Kristen ran their first half marathon together.
• Kristen’s biggest concern was transportation due to closed roads while she cheered Tom on.
• Tom’s concern was not getting on the cruise ship in time for a good massage appointment (because that’s a MUST after so much racing).
• Tom talks about dialing back his pace which led him to a better mindset and feeling better physically.

Part 2: After the Race

• Tom and Kristen sum up their experience in a couple words: work and logistics (traveling for 12 days straight)
• They loved the races, meeting up with people, and the following:
  • The race expos
  • The race start. which is highly organized, great announcers (like Rudy Novotney and Creigh Kelley), there’s a DJ/music, they show videos, and so on.
  • For example, at the Star Wars half they had Stormtroopers, and the race announcers were in costume!
  • The water stops were well stocked, along the course they have characters, high school marching bands, and the like.
• Best magical moment: Kristen and Tom at the end of the Castaway Cay 5K (gentle was their mantra for that race).
• The pain after running the Dopey Challenge wasn’t as bad as after the entire trip for Tom.
• They traveled with about 80 people who were part of the Mickey Milers that focus on runDisney races.
• Only about 200 people did all seven races.
• For the Dopey Challenge, the bus transportation from the resorts started at 3 a.m. They got up around 3:30 a.m. and were on the bus by 4 a.m. They walked about half a mile to the start corrals, and they got to their corral around 5 a.m. The race started at 5:30 a.m., and every corral start time was separated by two to three minutes. They started around 20 minutes
  • The half marathon course ran through the Magic Kingdom and finished in Epcot.
  • The full marathon ran through the Magic Kingdom, Animal Kingdom, ESPN Wide World of Sports (around Miles 18 and 20), Hollywood Studios, and Epcot.
• Jeff Galloway was on the cruise ship and talked to Tom and Kristen about TRLS.
• runDisney had an official event on the ship where Jeff was presenting.
• When the Mickey Milers had an awards ceremony (with a special Mickey Milers medal), Jeff put medals on their necks.
• Top tips/inside scoop from Tom: Running all four races in Orlando is a logistical planning exercise. Getting up at 3 a.m. four mornings in a row and then performing on the race course is tough, and you don’t get a lot of time in the parks. Disney challenges will sell out within minutes, so get on the e-mail list. Registration always happens on a Tuesday at noon, so be prepared and log in with your Active.com account all ready to go! Registration is typically nine months before the race. Races are pricey, but they’re first class (Dopey was $695; Rebel Challenge was ~$350; Castaway Cay challenge medal was $60; $1,600–1,800 for the cruise room). Tom used a company called Mouse Fan Travel to plan the trip.
• Top takeaways from Kristen: Supporting a race is almost more annoying than running it, because it was stressful (transportation, logistics with timing). Don’t forget your nutrition! Oh, and get the pot roast mac and cheese from The Friar’s Nook—it’ll change your life!
• The registration for the Wine & Dine Half Marathon Weekend is March 15.

Sparkle Skirts Review

Serena Marie, RD, and the #1 fan of TRLS, Tracy Slayton, review Sparkle Skirts!

• At the Jeff Galloway Race Weekend, Tracy picked out a Sparkle Skirt for Serena.
• Serena’s take: She is obsessed! She isn’t an exclusive skirt wearer, but she owns some running skirts, and this brand (and particularly the Sparkle Skirt Swing model) by far knocked it out of the park.
  • The design is adorable with a little flare.
  • The spandex shorts didn’t ride up, and they were the perfect length.
• Tracy: At the JG 13.1 race, she got two of them, and she now owns six Sparkle Skirts.
  • She loves the coverage, a zippered pocket in the waistband, and the thicker waistband.
  • You can wear it either forward or backward (with the pocket in the front or back respectively).
  • Tracy has the Swing model that has a little flounce and a bit more coverage.
• The Sparkle Skirt Facebook fans are so loyal and excited about the brand.
• Kari met Leah and Tom, the owners, in Atlanta, and she loves their mentality and the fact that the skirts come in a variety of sizes.
  • The shorts don’t ride up, she loves the larger pockets, that it’s American made, and that you can put them over capris or running tights in colder weather.
  • Kari has the Slim model in blac
• Since you have so much space in the pockets, you could bring along some real-food fuel like Serena Marie RD’s RaceRice.
  • Ingredients 1 cup cooked rice (prepared with salt) 3 Tablespoons egg white 2 Tablespoons powdered peanut butter (PB2) 1" ginger root minced (optional- will make it VERY gingery tasting)Directions Form 12 small balls (a little larger than quarters). Flatten slightly so they're disc shaped. 2. Spray a pan with coconut oil over medium high heat 3. Cook for about a minute per side. They shouldn't fall apart when flipped. 4. Carry with you in a plastic baggy & pop 3 every 45 minutes!

    Per 3 race rice cakes (counts as 1 starchy grain) Calories 66 Carbs 13gm Protein 3gm Fat 1gm

Kari and Serena Updates and Misc.

• Kari admires Serena’s “guns” (from lifting), and Serena updates Kari on her HIIT workouts.
• Kari talks about her Harrisburg, PA trip, the Big Kahuna’s swim meat, and her meet up with Jeff Paladina at Fleet Feet Sports (thanks to Fred and Shelby Joslyn!).
• Kari shares all about her injury—her heel was hurting, and her hip and hurt still hurt. She went to a physical therapist, and her whole right leg went numb all of a sudden. There might be an MRI in her future.
• The feedback that Kari got during her PA trip include the following: the show is positive, optimistic, and Serena is like Kari’s younger sister.
• Jeff Paladina paired Kari up with a walker during the meet up.
• Question for Serena: What are the benefits of oregano oil?
• Sneak peek: Kari chats with Dr. Ratey on an upcoming habit: They talk about what’s going on with him, that he feels we’re at a tipping point to gut health, brain health, to meditation, to being outside, and so on. They also talked about the Shake Yo’ Sugar Habit challenge.
• In an upcoming episode, Kari interviews eight runners from the Harrisburg running club (the River Runners group), and she interviewed the founders of the group, along with an interview with Jeff Paladina.
• Kari gives an update on her Shake Yo’ Sugar Habit challenge experience.
• In the challenge, Serena has a real-food approach, but she also includes some of the standard American diet nutritional sciences approach to translate into real food. She examines the fruits (melons, berries, citrus fruits) that you can have larger portions of versus fruits like mangoes, apples, and bananas, because those foods are higher in water and fiber content and lower in fructose content.
• Don’t forget to join the TRLS Facebook group!
• Two days after Luke Puskedra took fourth place in the Olympic Marathon Trials, his seven-month-old daughter was diagnosed with cancer. Check out the Go Fund Me campaign.

Jabra

Don’t forget that Jabra, a TRLS show sponsor, is giving away a pair of Pulse earbuds this month, so head over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. March’s winner will also receive an exciting thirty-­minute exclusive Skype call with Kari. She loves the Pulse model because it’s wireless, has superior sound quality, and includes in-­ear heart rate monitoring. The winner of the February drawing is Erica Barton. Congratulations, Erica!

Next week, Kari and team talk about February’s book of the month, Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin. Listeners Tracy Slayton and Foti Panagakos, along with Kari and Serena, will talk about their tendencies so that you can better understand the concept.

Contact:

Tom Kreider: Website: TomsMagicalTravel.com Twitter: @tomsmagical Facebook: /TomsMAgicalTravel Intagram: @tomsmagicaltravel

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Co-founder of The Ebco and trend consultant, Kalyn Rozanski, stops by to offer a glimpse into the latest trends of running and living a running lifestyle. Serena Marie, RD talks about what prebiotics and probiotics are, why we need them, and how to get probiotics in if you are staying away from dairy. And Runner of the Week, Jen Mitchell, chats about how her running evolved from a motivator to lose weight into the lifelong gift of running.

Featured Guest: Kalyn Rozanski

Kari speaks to trend researcher and co-founder of The Ebco, Kalyn Rozanski, to see what you can look forward to when you go to your next race expo, see an advertisement in Runner’s World, or see a TV commercial about the latest running apparel.

• Gives some background on how she distinguishes a trend (which has a longer life span of three to ten years) from a fad (which is short lived) and how to validate a trend
• Covers the trends that will impact the running community in the future
• Looks at all types of industries and across different consumer groups
• “The gift of running” trends include the following:

o Micro-communities or “do it with me” (DIWM) groups—including all generations (for example, the ElliptiGO® Facebook group and meet-up groups), and brands growing and evolving due to consumer interaction (for example, Sketchers, Kayla Itsines with “Kayla’s Army”, TRLS apparel, or the FitBit community)

o “Athleisure” wear—involving the combination of athletic and leisure wear for women (which is the only thing driving the US retail growth right now, and more women are regularly wearing Lycra® right now than jeans); this includes brands like Lululemon, Athletica, Under Armour, and Ann Taylor Loft; includes new business models of physical to digital convergence like 45 Grand, Warby Parker, a Birchbox showroom, and SoulCycle

o The experience economy (like ultramarathons or mud runs)—purchasing the product and also the outcome that it provides

o Intention-based or conscious living—wanting life experiences to be more mindful; mentions The Desire Map: A Guide to Creating Goals with Soul by Danielle LaPorte and Hunter Clarke-Fields from “Special Mindful Monday W/ Kim Stemple, Founder Of We Finish Together” (Episode 103)

• Austin, Portland, and Washington, DC are made up of more than 50 percent millennials
• Worth-the-money experiences: a Maui and Kauai trip (think paddle board yoga and helicopter rides); a Costa Rican yoga and surf retreat for women only
• Some of her favorite retreats include the following:

o http://yogascapes.com/

o http://www.surfgoddessretreats.com/

o https://www.bookyogaretreats.com

o http://www.yogiapproved.com/health-wellness/5-fantastic-yoga-retreats-that-wont-break-the-bank/

Jabra

A new month equals a new chance to win! Jabra, a TRLS show sponsor, is giving away a free pair of Pulse earbuds in March, so sprint over to Jabra.com/TRL, and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. March’s winner will also receive an exciting thirty-minute Skype call with Kari. She loves the Pulse model because it’s wireless, has superior sound quality, and includes in-ear heart rate monitoring. Don’t miss next week’s episode, because Kari will announce February’s winner!

Runner of the Week: Jen Mitchell

Kari got the chance to meet Jen Mitchell in person at the Jeff Galloway Race Weekend in Atlanta, GA. Initially, running was about losing weight for Jen, but it evolved into the gift of running.

• Led a very unhealthy, sedentary life until she was in her late 20s (loved books, watching TV, chips, and soda)
• Lost weight seven years ago and started running because she thought that was the best way to lose weight
• Loved the way she felt when she ran, so with the encouragement of friends and the Couch to 5K program, her first race was a 10K
• Feels that being active has given her more out of life
• Biggest Loser contest at work spurred her to really change her life
• Loves the support and camaraderie of running and the “tribe mentality”—just like the episode titled, “Bart Yasso: Running around the World with Lyme Disease” (Episode 34)
• Gives a shout out to Edgar Perez from Florida!

Serena Marie, RD

Serena Marie, RD, talks about probiotics specifically for people who are choosing not to consume dairy.

• The Book of the Month is Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being, and the authors talk a lot about probiotics.
• Probiotics are live bacteria that live in your colon, and different strains have different benefits.
• In pill form, the dose is high, but the number of strains is limited.
• In food form, you can get a larger number of strains.
• Common probiotic foods include yogurt (which has a limited number of strains), kefir (a yogurt drink).
• Probiotics are born from the fermentation process.
• A diet rich in grains helps to support “bad” strains of bacteria.
• Probiotics have been linked to preventing gastrointestinal distress, with regulating moods, and strongly correlated with boosting immunity, and so on.
• For non-dairy users, you can make fermented pickles, refrigerated sauerkraut like Bubbies and Farmhouse Culture, fermented veggies, kimchi, kombucha, fermented ketchup or chutney, and organic fermented soy products.
• Check out Serena’s blog post titled, “USE #REALFOOD (PROBIOTICS!!) TO BATTLE DEPRESSION #BUHBYEWINTERBLUES”.
• Prebiotic is the fiber that the bacteria eat.

Next week, Kari interviews one of TRLS’ best friends, Tom Kreider, and his daughter Kristen. Tom completed several Disney races recently, and Kari includes some pre- and post-race interviews with both Tom and Kristen.

Meet up with Kari at Fleet Feet Sports in Mechanicsville (Harrisburg), PA on Sunday, March 6 at 9:30 a.m. EST, where she will talk about living a running lifestyle and a behind-the-scenes look at The Running Lifestyle show. Afterward, the group is going to go out for a run. Kari is looking forward to meeting up with you there, and special thanks go out to Jeff Paladina! Around 10 a.m. EST, Kari will also broadcast live through the Periscope app via @KariGormley.

Visit Delaware on Mother’s Day weekend to hang out with Kari at the Delaware Marathon Festival! The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to race directors Joel and Stacey Schiller (Stacey will be announcing at the marathon and half marathon finish line, and Kari will be the announcer at the relay finish line.)

Go check over the Delaware Marathon Festival web site. Kari will host a meet up in Wilmington, DE on May 7. E-mail [email protected] for details.

Contact:

Kalyn Rozanski: Website: TheEbco.com Twitter: @KalynRozanski

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley