The Flourishing Experiment

Holistic, deep-thoughts innovator and Runner of the Week, Brent Robertson, joins the show to tell how he went from being unhealthy to marathoner—and how that has affected his career, relationships, and his entire life. Serena, Marie, RD, talks about the exclusive TRLS Shake Yo’ Sugar Habit Challenge, and Kari gives an update on her sugar-free Lent experience this past week. Kari recaps Cupid’s Undie Run in Washington, DC and her experience meeting Kim Stemple from We Finish Together. Serena busts some electrolyte myths and shares the best source of electrolyte replenishment when you are feeling off or need to rehydrate.

Featured Guest and Runner of the Week: Brent Robertson

Hear how Brent Robertson went from being overweight and having a heart condition to running marathons and how it has affected his career, relationships, and the rest of his life.

• Explains how he started running (in April 2014)—and how it became a practice of discipline
• Chats about the body, mind, and soul connection and how he took responsibility for the viability of his wellbeing
• Talks about his ideal for a work environment where we can fully express ourselves (we spend so much time working anyway, why not connect to ourselves more deeply and have it expressed through our work?) and how his business, Fathom, revolves around that theory
• Uses ideograms to help understand his employees and himself
• Explores his running challenges
• Loves posting his runs on social media—and it actually helped him catch his atrial fibrillation, which is a quivering or irregular heartbeat (arrhythmia) that can lead to blood clots, stroke, heart failure, and other heart-related complications
• Ran a 5K and the next day had heart surgery in June 2014 (and ran a ten-mile race three weeks later!)
• Signed up his first half marathon in Fall 2014 (Hartford Half Marathon in the pouring rain)
• Ran the Gansett Half Marathon in Narragansett, RI the following weekend (in hurricane conditions)
• Adopted a policy where he always signs up for his next event the day before the event he’s about to run
• Used a training program that the West Hartford Fleet Feet ran and joined a running group (January 2015)
• About a month before he signed up for the Vermont City Marathon (in Burlington), the Sierra Club reached out and asked if he would run with their team for the Boston Marathon (which was only four weeks away at the time), so Boston became his first marathon (and he finished in 3:37)!
• Is coaching runners for the 2016 Boston Marathon
• Started a trail-running group and ran 26 miles of the Appalachian Trail
• Is currently training for a BQ at the Sugarloaf Marathon on May 15, 2016
• Suggests Cloze for smarter relationship management and uses Evernote
• Ran the New York City Marathon this fall after rupturing a disk in his back
• Has the Traprock 50K trail run in April 2016

Jabra

Have you entered yet to win a FREE set of Jabra Pulse earbuds this month? Jabra, a TRLS show sponsor, is giving away a free pair in February, 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 exclusive Skype call with Kari. She loves the Pulse for the in-ear heart-rate monitoring and amazing sound quality.

Serena Marie, RD

Serena Marie, RD, the show’s go-to, real-food dietitian, chats about the Shake Yo’ Sugar Habit Challenge and more.

• Describes the three-week challenge that re-examines eating choices
• Kari admits that she got headaches at the beginning (which could be a sign of withdrawal)
• Kari has more energy and feels more in control
• Serena explains that the more choices you have, the more likely you are to overeat—limiting your options is a way for your brain to relax and not make so many choices
• Kari drinks smoothies with frozen strawberries, almond milk, and avocado, chia or hemp seeds, unsweetened, shredded coconut, and tangerines
• To join, go to com for details and access to a special Facebook group
• Kari recaps Cupid’s Undie Run in Washington, DC on February 13, 2016 and meeting Kim Stemple from We Finish Together (and the episode “Special Mindful Monday w/Kim Stemple, Founder of We Finish Together” [Episode 103])
• Kari met the founder of Cupid’s Undie Run (which holds races across the country), Bobby Van, who was named one of Runner’s World’s most inspiring runners (He raises money for the Children’s Tumor Foundation)
• Went to watch the Olympic Marathon Trials with a group of runners (including Melani Hom) at Duffy’s Irish Pub (the pub opened up early for folks to watch the trials!)
• The ladies were rooting for Meb of course, Galen Rupp took first (and this was his first marathon), Jared Ward took third, and Luke Puskedra took fourth (which means he’s the alternate)
• On the women’s side, Amy Cragg and Shalane Flanagan ran almost the whole race together; Desiree (Desi) Linden ran a great race, and Kara Goucher came in fourth
• Special thanks to Jeff Caron from ElliptiGO® who connected Kari with fellow runners
• Serena also suggests coconut water (potassium) with honey or salt to replenish electrolytes for someone who’s very active; bone broth with apple cider vinegar, salt, and veggies for someone who’s feeling ill

Thanks to Jeff Paladina at Fleet Feet Sports in Mechanicsville, PA on Sunday, March 6 at 9:30 a.m. EST, Kari will talk about living a running lifestyle and a behind-the-scenes look at The Running Lifestyle show, and then the group is going to go out for a run. Kari is looking forward to meeting up with runners!

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.)

Head over to the Delaware Marathon Festival web site. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive the following discounts:

• $20 off the marathon ($90 by February 29thwith the TRLS discount)
• $10 off the half marathon ($75 with the TRLS discount by February 29th)
• $10 off a four-person relay team ($150 with the TRLS discount by February 29th)
• $20 off an eight-person relay team ($300 with the TRLS discount by February 29th)

Kari will be hosting a meet up in Wilmington, DE on May 7. E-mail [email protected] for details.

To show your TRLS love at the festival, run over to the Shop section of the TRLS web site to grab your TRLS apparel.

Next week, Kari will talk with Cailyn Ryan about how companies are looking at the lifestyle market and what trends are popping up.

Please remember to review TRLS in iTunes or recommend the show to your friends and show them how to subscribe!

Contact:

Brent Robertson: Website: Fathom.net Facebook: /brent.robertson Twitter: @brentrobertson

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

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

Aqua fitness professional and Runner of the Week, Connie Lagerhausen, chats with show host Kari Gormley about how aqua running can benefit injured and healthy runners alike. Serena, Marie, RD, talks about shaking yo’ sugar habits, and Kari and Serena give updates on how their running is going this winter.

Runner of the Week: Connie Lagerhausen

Aqua fitness professional, Connie Lagerhausen, explains what aqua running is, some of the misconceptions surrounding it, and different equipment options.

• Has been teaching aqua fitness for over three decades
• Is certified with the Aquatic Exercise Association
• Explores how waltz music and REO Speedwagon led her to aqua fitness
• Runs for fun when she’s not coaching and teaching
• Chats about her experiences with the Milwaukee Marathon in October 2015 and the Rock ‘n Roll Half Marathon in Phoenix, AZ this month (February 2016)
• Shares a Brené Brown moment with Kari
• Talks about training in the AZ summer heat (running between 3:30 and 4 a.m.): “Train before the Death Star rises.”
• Explains some of the misconceptions about aqua running
• Explores the benefits of cross training—think about this: a 120-pound woman weighs 12 pounds in the water!
• Shares the Aqua Bootcamp experience and why it was harder on Kari than aqua running
• Explains the proper aqua running form (that takes a few times to get used to)
• Describes taking your run to the water with the same intensity or effort as running on land; work out for the same amount of time in both mediums
• Introduces aqua fitness equipment including the aqua belt (like the Hydro-Fit Classic WAVE Belt that Kari used, the AquaJogger Active Water Exercise Buoyancy Belt that Connie uses, or the Aquatic Fitness Hydro Resistant Jog Belt) and gloves (such as the Hydro-Fit WAVE Web Pro gloves for more resistance)
• Suggests shoes for resistance and to protect/support your feet in shallow water (or swimmies for folks who are very strong in the deep end or even no equipment at all)
• Describes water walking for a warm up (heel toe)
• Explores why swimmers tend to lean forward too much
• Get this: 50–75 percent of training can be done in the pool if you’re not injured
• Kari and Connie bond over the Spirit of the Marathon and how Deena Kastor trained in the water and went on to win the Chicago Marathon that year even though she was injured leading up to the race
• Can do the grapevine, standing high-knee drills, use dumbbells, and so on in water
• Shares deep thoughts toward the end of the interview

Jabra

Do you want a chance to win a FREE set of Jabra Pulse earbuds in February? Jabra, a TRLS show sponsor, is giving away a free pair this month, so head on over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. February’s winner will also receive a special Skype call with Kari. She loves using them while out walking, running, or enjoying aqua fitness.

Serena Marie, RD

Go-to, real-food dietitian Serena Marie, RD, helps Kari and listeners break the sugar habit.

• For Lent (40 days), Kari is giving up added sugar (and thanks to the Shake Yo’ Sugar Habit challenge, even some types of fruit)
• Serena had recently done a Shake Yo’ Sugar Habit challenge/program at her gym in Brooklyn, NY
• When you eat sugary foods (including Stevia-sweetened foods), the brain lights up with dopamine (picture fireworks)
• Blueberries, strawberries, and beets can cause this effect, but by eating processed foods, your body’s response to more natural foods that contain sugar is less strong
• Avoiding sugar helps strengthen that response to more natural foods
• S = Strong for Serena and K = Kind for Kari
• Offers three tips: 1) avoid sugar 2) concentrate on carb and fat intake via a provided list 3) shake yo’ botty (high-intensity interval training) several times a week
• Recommends to shake yo’ cabinets clean of the carbs that aren’t allowed on the allowance list
• Put sugary foods high up on the shelf in opaque containers; put sweets in the freezer
• Offers replacements for sugary foods (for example, adding fruit to yogurt or cottage cheese or using undutched, unsweetened cacao powder [Trade Joe’s, Alter Eco, Navitas Naturals] with nut butters)
• Suggests substituting avocado for banana in smoothies
• Check out the episode about sugar in many forms called “Running for 42 Years with Ellen Rohr (1/2)” (Episode 89)
• Previews fruits to focus on—berries, melons, and citrus fruits
• Suggests avoiding all the polyunsaturated seed oils (vegetable oil, canola oil, corn oil, soy bean oil)
• Recommends Fitocracy
• Serena (knee pain) and Kari (plantar fasciitis) update listeners on their running statuses and cross-training efforts
• Kari tries the Roll Recovery R3 orthopedic foot roller on air and compares it to the Trigger Point foot roller. She likes it a lot and may have sounded like Meg Ryan in “When Harry Met Sally”!
• Join the exclusive TRLS Facebook group and the e-mail list or go to Serena Marie, RD’s web site to get on her e-mail list to gain access to the Shake Yo’ Sugar Habit challenge
• Kari gives a dry hands and heels update (uses coconut oil at night while wearing gloves/socks)

Next week, Brent Robertson joins TRLS to inspire and empower listeners. He is a runner who used the gift of running to lose 50 pounds and is creating amazing running experiences for others through his gift of running.

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.)

Head over to the Delaware Marathon Festival web site. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive the following discounts:

• $20 off the marathon ($90 by February 29thwith the TRLS discount)
• $10 off the half marathon ($75 with the TRLS discount by February 29th)
• $10 off a four-person relay team ($150 with the TRLS discount by February 29th)
• $20 off an eight-person relay team ($300 with the TRLS discount by February 29th)

To show your TRLS love at the festival, run over to the Shop section of the TRLS web site to grab your TRLS apparel.

Contact:

Connie Lagerhausen: Email: [email protected] Website: DesertSwimSchool.com/adult-lessons Facebook: /theswimguru Twitter: @charrisonlager

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 re-runs (get it?) her interview with Meb Keflezighi from July 2015, announces the ElliptiGO® ARC, and. goes fan-girl crazy over elite runners like Adrianna Nelson and Luke Puskedra. Serena Marie, RD, illustrates the science behind gluten-free diets.

Febru-Jabr-ary

Jabra, a sponsor of TRLS, is giving away a FREE set of Jabra Pulse earbuds in February! To enter to win, head on over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join. Don’t forget that February’s winner will also receive an exclusive Skype call with Kari. Kari loves her Jabra Pulse earbuds because of their top-of-the line sound clarity, customizable fit, and ability to connect to many running apps.

The January Jabra Pulse earbuds winner is Marla Lenox from Alabama. Congratulations, Marla! Marla ran the Big Beach Marathon, and she’ll be featured on an upcoming episode to share her race recap and experience there!

Runner of the Week: Meb Keflezighi

Kari shares her experience chatting it up with Meb Keflezighi from “Meb Keflezighi—Achieving Your Dreams Through Hard Work” (Episode 85 Episode 86) and gives listeners an update as well on Mighty Meb now. We typically highlight an everyday Runner of the Week, but in honor of Meb running the Olympic Trials, we thought it would be fitting for Meb to be the Runner of the Week to give him some extra love and good mojo!

• Is the only man to have an Olympic medal who has also won the Boston Marathon and New York City Marathon
• Shares his story about how he came to the United States at twelve years old from a war-torn village from his book Run to Overcome: The Inspiring Story of an American Champion’s Long-Distance Quest to Achieve a Big Dream
• Recounts his seventh-grade Physical Education class and how that inspired him to run (which included a 5:20-minute mile!) and learning what the Olympics were
• Shares his passion for running and the ElliptiGO®
• Talks about Meb for Mortals: How to Run, Think, and Eat Like a Champion Marathoner and how all runners can apply it to their running journeys
• Describes his November 2007 Olympic trials experience in New York and the tragic passing of Ryan Shay and Meb’s devastating hip injury
• Shares some words of wisdom about the New York City Marathon course for Kari and Serena before they ran the marathon in 2015 for Action for Healthy Kids
• Details what the Meb Foundation stands for
• Recalls his 2013 Boston Marathon spectator experience and his 2014 Boston comeback
• Shares his nutritional fuel favorites such as PowerBar, Generation UCan, and KRAVE Jerky
• Raves about his Sketchers and CEP compression socks
• Loves running for the New York Athletic Club
• Dreams big for February 13, 2016 to be able to win the Olympic Marathon Trials to go on to Rio
• Kari announces the ElliptiGO® ARC, which is the lightest and most affordable model from ElliptiGO®
• One runner who uses the ElliptiGO® who is also going to the Olympic Marathon Trials is Adrianna Nelson (of ROLL Recovery). (Her husband Jeremy appeared on “Physical Therapist Advice to A New Runner, Obstacle Racer” [Episode 56].)

Serena Marie, RD

Serena Marie, RD, from the home of one of Meb’s favorite marathons, shares what she found out from Luke Puskedra from “Behind The Scenes at The Chicago Marathon W/ Luke Puskedra, Jon Dunham, & Miguel Blancarte, Jr.” (Episode 99) about why he could run so well.

• Chats about gluten-free diets (which provide more nutrient-rich options)
• Discusses Luke’s wife from South Africa who cooks with legumes
• Offers her take on “leaky gut”
• Kari talks about Tera Moody from “How to Run the Chicago Marathon, With Tera Moody” (Episode 93) who will also be at the Olympic Marathon Trials and also trains on the ElliptiGO®
• Talks about how running is so accepting of every type of person (age, shape, and ability)

Remember, at the end of the day, we all have different paces, and we are so fortunate to have the gift of running in our lives.

Next week, Kari interviews aqua fitness professional Connie Lagerhausen who explains how runners can integrate aqua running and boot camps into training as a way to train when injured or even when you’re not.

Namaste TRLS brothers and sisters!

Contact:

Meb Keflezighi: Website: MarathonMeb.com Facebook: /MarathonMeb Twitter: @runmeb Instagram: @runmeb

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

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

Certified Life and Transition Coach, Caroline Large, stops by to chat about relationships (how to find your mate, spice things up, and love yourself). Runner of the Week Christine Schwindt talks about the TMC Sunrise at Old Tucson Trail Run 4M & 1M Walk/Run, and Serena Marie, RD, offers some healthier Valentine’s Day recipe options and love-related activities that you and your sweetie can do together.

Caroline Large

Caroline Large of A La Carte Coaching shares how to find ourselves more and how to build our relationships.

• Explains what a life coach is and does
• Helps us learn how to discover our core values and balance our lives
• Suggests meditation and affirmations for empowerment
• Recommends acknowledging ourselves more
• Offers advice on how to rekindle or grow our relationships
• Discusses the five love languages—gifts, quality time, words of affirmation, acts of service (devotion), and physical touch (intimacy) based on the book The Five Love Languages: How to Express Heartfelt Commitment to Your Mate by Gary D. Chapman
• Gives guidance for people who are looking to date or find their life partners

Can’t You Feel the [Jabra] Love Tonight?

Jabra, a sponsor of TRLS, is giving away a FREE set of Jabra Pulse earbuds (valued at $199) in February! To win, run over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join. February’s winner will also receive an exclusive thirty-minute call with Kari. Kari loves using her Jabra Pulse earbuds because of their amazing sound and built-in heart rate monitor.

Runner of the Week: Christine Schwindt

Christine and Kari chat about the TMC Sunrise at Old Tucson Trail Run 4M & 1M Walk/Run together via Periscope audio.

• Just finished her ninth marathon at Rock ‘n Roll Arizona
• Previews her upcoming races in Arizona: IMS Arizona Marathon, Desert Classic Marathon, Phoenix Marathon, The Lost Dutchman Marathon, Ragnar Relay Del Sol

Book Club

The February Book of the Month is 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. Make sure to check out gretchenrubin.com for more information and to take the Four Tendencies quiz.

Serena Marie, RD

Go-to real-food dietitian, Serena Marie, RD, offers some alternate ways to make ourselves feel good (besides diving into that big box of chocolates). She also gives some sweet treat tips if you do want to indulge in a healthier way.

• Recommends planning a massage, race, or indoor activity (like rock climbing) together
• Suggests making banana pancakes with frozen berries as a pureed topping or popping popcorn (buy kernels yourself and cook in a paper bag in the microwave and add undutched, unprocessed cocoa powder and a small amount of coconut sugar or Stevia powder)
• Also recommends 80 percent or greater dark chocolate like the Alter Eco brand that Kari and Serena both love or pitted dates filled with cacao nibs or almond butter
• Suggests taking organic, grass-fed milk (or almond or hemp milk) and adding some grass-fed heavy cream with some undutched, unprocessed cocoa powder and coconut sugar to make a healthier version of hot cocoa
• Kari chats about essential oils and her diffuser—using lemon with peppermint (morning) and lavender (night)

The most important thing you can do is to love yourself before you can love anyone else! Whitney Houston’s “The Greatest Love” epitomizes this, and here are the lyrics:

I decided long ago, never to walk in anyone's shadows If I fail, if I succeed At least I'll live as I believe No matter what they take from me They can't take away my dignity Because the greatest love of all Is happening to me I found the greatest love of all Inside of me The greatest love of all Is easy to achieve Learning to love yourself It is the greatest love of all

Next week, Kari is going to release a special episode with return guest Meb Keflezighi from “Meb Keflezighi—Achieving Your Dreams Through Hard Work (1/2)” (Episode 85) and “Meb Keflezighi—Achieving Your Dreams Through Hard Work (2/2)” (Episode 86). They chat about the U.S. Olympic Team Trials in Los Angeles, CA, and the LA Marathon.

Also, please remember to go over to iTunes to review this podcast!

Namaste TRLS brothers and sisters!

Contact:

Caroline Large: Website: ALaCarteCoaching.com Facebook Page Email: mailto:[email protected]

Christine Schwindt: Facebook Page

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

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

Runner of the Week and physician Wendy Cicek Steiger, MD, takes listeners on a coast-to-coast US tour as she recounts celebrating her fiftieth birthday by running six marathons, Liz Whitteberry details her latest personal record (PR) using the Maffetone Method, and go-to real food dietitian, Serena Marie, RD, answers a Facebook group listener’s question about intermittent fasting.

Jabra Joy Becky Fedora Clayton stops by The Running Lifestyle show to rave about the Jabra Sport Coach wireless earbuds.

• Beats the sweat/weather blues with these durable, water resistant headphones
• Tailors the fit using five different earbud selections
• Takes phone calls with clarity via Dolby™ Sound Enhancement

Don’t forget that you can still win a FREE pair of Jabra wireless earbuds and a 30-minute Skype chat with Kari by registering at Jabra.com/TRL and by signing up for the TRLS e-mail list at therunninglifestyle.com/join will pick a winner at the end of January, so stay tuned!

Runner of the Week: Dr. Wendy Cicek Steiger

Physician Wendy Cicek Steiger, MD, regales Kari with her PR running journey in 2015.

• Turned 50 in 2015 and took on the goal to run five marathons in 2015 (which turned into six!)
• Completed Marathon 1 (Big Sur International Marathon in Monterey, CA) with her first-time marathoner husband Andrew in April
• Ran Marathon 2 (Rite Aid Cleveland Marathon) three weeks after Big Sur in May—learn about “Fast Food Row”
• Ran Marathon 3 (Erie Marathon at Presque Isle in September)—where she PRed
• Ran Marathon 4 (Akron Marathon) in October—as a supported training run
• Ran Marathon 5 (Marine Corps Marathon in October)—with people from various running groups and finished the race with FotiPanagakos (from Team TRLS Runs Chicago for Action for Heathy Kids) and others
• Ran Marathon 6 (Mississippi Coast Marathon) in November with dear friend of the show and fellow Chicago marathoner Tricia Becker
• Believes in daily meditation (Headspace), practicing yoga, and proper nutrition
• Loves online running communities for the comradery, support, and to bring like minds together
• Describes why sitting still is a huge challenge
• Refers to Dr. John J. Ratey’s books Go Wild: Free Your Body and Mind from the Afflictions of Civilization and Spark: The Revolutionary New Science of Exercise and the Brain
• 2016 outlook: 50 marathons in 50 states, Big Sur loyalty runner, Buffalo Marathon or the Fargo Marathon, to qualify for the Boston Marathon

Liz Whitteberry

Team TRLS Action for Healthy Kids runner for the Chicago Marathon, “Saint Zen Liz” Whitteberry—from “Running Galloway Style With Jeff Galloway” (Episode 77), “Seven Stories Of Taking On The Marathon Distance” (Episode 94), and “Chicago Marathon Recap W/ Jeff Galloway & Team TRLS” (Episode 98)—tells Kari how she rocked her most recent PR using a heart rate training method.

• Started the year injured (during a thunderstorm-and-mud 50-miler) and took time off from running in December and January
• Started the Maffetone Method (The Big Book of Endurance Training and Racing by Philip Maffetone) and using heart rate training (be patient and be consistent!)
• Attended Chi running clinics
• Talks about Zone 2 heart rates and pace bands
• Tells why running is about the joy of the journey and celebrating milestones together as runners
• Completed the 2,015 miles in 2015 challenge
• Raves about the Chicago Marathon (You can get the inside scoop on all things Chicago Marathon with Race Director: Carey Pinkowski from “Bank of America Chicago Marathon Race Director Carey Pinkowski” (Episode 88)
• For more info, check out “What a Runner Needs to Know About Zone Training & Stress Fractures” (Episode 57) featuring Polly de Mille or chat with Liz and others in the private TRLS Facebook page
• Is nearly 50 (say happy birthday on 11/11/16!) who lost 35 pounds when she first started running and is going for a Boston qualifier (BQ) time at the Chicago Marathon

Mike Clarke

Founder Mike Clarke of the Big Beach Marathon in Gulf Shores, AL, (on January 31, 2016) shares the course time limit and more.

• Tells the overall time limit for the full and half marathons
• Provides parking details on the “main drag”
• Gives bag-drop information (via Operation ReConnect)
• Shares last-minute information for the race
• Friendly reminder: As a listener of TRLS, receive a 15% discount when you use code “RUNLIFE” at checkout when you register for the Big Beach Marathon!

Serena Marie, RD

Brooklyn’s in the house as Serena Marie, RD, answers a TRLS Facebook group listener’s question about intermittent fasting.

• Tackles the subject from two points of view—1) this new, trendy cool fad 2) this long-standing tradition used in religious practices
• Correlated with increasing lifespan
• Animal studies show that intermittent fasting can decrease weight, help with total cholesterol, and markers that indicate the occurrence of cancer
• Human studies are twofold—1) not a lot of research out there 2) shows that the evidence doesn’t say it’s harmful but doesn’t show that it’s superior to being more mindful of food choices and choosing more nutrient-rich, lower-calorie foods
• Limited/mixed reviews as to whether or not it reduces insulin sensitivity or reduces inflammation
• Personal take: Not sure how realistic it is to skip meals and might promote disordered eating patterns
• Why it might work best for single, younger men
• Catch Serena on Periscope (@SerenaMarieRD)
• Kari mentions moderators versus abstainers (February 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 Lifeby Gretchen Rubin)
• Friendly reminder: Always consult your physician before modifying your diet.

Next week, it’s all about love! Kari talks with a life coach about self-love and relationships. Serena Marie, RD, also incorporates love into her nutrition segment.

Namaste TRLS brothers and sisters!

Contact:

Wendy Cicek Steiger: Email: [email protected] Facebook: /wendy.ciceksteiger

Liz Whitteberry: Website:LizWhitteberry.com Facebook: Liz.Whitteberry Twitter: @elizabethwh

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

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

Running technique expert, Jae Gruenke of The Balanced Runner™, lists the top two habits of bad running form (Hint: look at your hips and gait), return Runner of the Week, Jackie Thomas, talks about how she found TRLS and how running has changed her life, Mike Clarke, founder of the Big Beach Marathon, previews race course nutrition, and Serena Marie, RD, talks about a popular New Year’s Resolution—to cut out diet soda—and gives some no-calorie and low-calorie healthy drink options. Kari also gives shout outs and housekeeping tidbits at the end of the episode.

Jae Gruenke

Jae Gruenke, owner of The Balanced Runner™, rocks Kari’s world by taking a different approach in talking about proper running form. Learn how to run naturally and efficiently.

• Jae tells listeners what a running form (US term) or running technique (UK term) expert does.
• She details how she took her Bachelor’s degree in literary studies and being a professional dancer in college to become a running technique expert.
• Listen to why she was offended by running and how she went about solving it.
• She explores why gait and posture affect our running forms.
• Learn about the Alexander Technique and the Feldenkrais Method of Somatic Education.
• Sometimes when runners try to change their forms, that can be the worst thing to do.
• She shares what makes her cringe as a form expert—including how runners swing their arms (which affects foot strike) and how people try to apply what are considered the rules of posture to running (“posture is for posts”).
• Jae shares how to position your head when running, how to shift your hips properly (which can lead to IT band issues if done improperly), how to lean from your ankles, and how to tip your pelvis from side to side.
• Learn why Jae thinks stability shoes are heavy, and they interfere with your ability to use your arch as a spring.
• Find a way to make running feel natural and safe. Better running form should feel easier.
• Jae offers free running lessons, so check out her website here.
• She debunks the “run from heel to toe” theory and details why running tired can actually produce a better form.
• She tells Kari the three reasons why cross country runners tend to have better form.
• Check out her Indie Go campaign here.

Runner of the Week: Jackie Thomas

“J Thom” (from Episode #72) joins Kari again to talk about how she found TRLS, why she listens, and how running has changed her life.

• She found TRLS through an iTunes search and wanted something to distract her from her longer runs.
• She loves TRLS because it’s not intimidating and it gives practical tips.
• Check out her blog post that started it all here.
• Jackie explains her involvement in the TRLS blog.

Jump for Jabra

Jabra’s amazing line of wireless earbuds—including the Sport Coach and the Sport Pulse—are a runner’s dream, because they stay put and don’t fall out of your ears like their contemporaries. Win a FREE pair of Jabra wireless earbuds by registering at Jabra.com/TRL and by signing up for the TRLS e-mail list at therunninglifestyle.com/join. Jabra will pick a winner at the end of January, so sprint on over today!

Mike Clarke

Founder of the Big Beach Marathon in Gulf Shores, AL, gives Kari a preview of race fuel and bathroom stops during the race.

• There will be water and blue Gatorade (Glacier Freeze) every 1.5–2.0 miles and Gu (one being Chocolate Outrage) at Miles 18 and 23 or 24.
• He answers the all-important question of how Race Directors figure out how many portable toilets to have on half marathon and marathon courses.
• Toilets will be available around the following miles: 3.5, 5, 8, 10, 12, 16, and 21.
• There’s a 1:50 ratio of toilets to runners.
• If you want to learn more about a Race Director’s role and why things are done in certain ways, check out Episode #67 that features Boston Marathon Race Director Dave McGillivray.
• Don’t miss redeeming a 15% discount during registration by entering code “RUNLIFE” just for being a TRLS listener.

Serena Marie, RD

Serena Marie, RD answers a Facebook group member’s question about no- or low-calorie drink ideas besides diet soda.

• Serena recommends the following:
  • La Croix flavored seltzer
  • Coconut water because it has magnesium for relaxation
  • Fruit-infused water with mint
  • Tea (like Tazo Wild Sweet Orange tea or green tea)
  • Unsweetened almond milk
  • Hemp milk

Upcoming Races

Do you want to meet Kari at an upcoming race event? Run on over to these races to say hi!

TMC Sunrise at Old Tucson Trail Run (4 Miles and 1 Mile) Date: Sunday, January 24, 2016 Race start: 8:00 a.m. for the Women’s 4-Miler; 9:00 a.m. for the Men’s 4-Miler; 9:00 a.m. for the One Mile Walk/Fun Run Location: Old Tucson Studios, 201 S. Kinney Road, Tucson, AZ 85735

3rd Annual Race on the Big Day 5K and 1.5-Mile Walk sponsored by Empowered Yoga Date: Sunday, February 7, 2016 Race start: 12:30 p.m. EST Location: 2000 Pennsylvania Avenue, Wilmington, DE 19806

Cupid’s Undie Run (maybe) Date: Saturday, February 13, 2016 Race start: 2 p.m. EST Location: Asia DC & Eden Nightclub, 1720 I St. NW, Washington, DC 20006

Group Run in Harrisburg, PA Date: Sunday, March 6, 2016 Details: Sunday morning run at Harrisburg, PA leaving from the City Island Fleet Feet

Rock ‘n Roll DC Marathon and Half Marathon (maybe) Date: March 12, 2016 Race start: 7:30 a.m. EST Location: Constitution Avenue at 14th St. NW, Washington, DC

The North Face Endurance Challenge: Washington, DC (maybe) Date: April 9–10, 2016 Location: Algonkian Regional Park, 47001 Fairway Drive, Sterling, VA 20165

The North Face Endurance Challenge: Wisconsin (maybe) Date: September 17–18, 2016 Location: Kettle Moraine State Forest, S91 W39091 Highway 59, Eagle, WI 53119

Book Club Check out these page turners that are part of upcoming Book Club books here.

January 2016: The 5 A.M. Miracle: Dominate Your Day Before Breakfast by Jeff Sanders

February 2016: 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 March 2016: Super Genes: Harnessing the Vast Potential of Your Genome for Optimum Health and Well-Being by Deepak Chopra and Rudy Tanzi

Next week, Liz Whitteberry talks about how she has been able to PR after many injuries and Wendy Cicek Steiger chats about picking up running later in life.

Namaste TRLS brothers and sisters!

Contact:

Jae Gruenke: Website: BalancedRunner.com Indiegogo Campaign

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

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

Angela Tortorice, Marathon Maniac Hall of Famer (2014), who has run over 500 marathons or longer, joins Kari to chat about how to select races, how to travel to races, how to run multiple races in one weekend, and much more. Kari and Serena share their race suggestions, and Serena answers a Periscope question about when to ideally eat carbs.

Jabra Love Jabra’s line of wireless sport earbuds, which include the Sport Coach and the Sport Pulse, are a must-have for any runner. The Sport Pulse has a built-in heart rate monitor, and the Sport Coach offers intelligent audio coaching. Win a free pair of Jabra wireless earbuds by registering at Jabra.com/TRL and signing up for the TRLS e-mail list at therunninglifestyle.com/join. Jabra will pick a winner at the end of January!

Angela Tortorice Wonder Woman, Angela Tortorice joins TRLS to rave about her favorite seasonal races.

• Kari gives a huge thank you to “Saint Zen” Liz Whitteberry for recommending that Angela appear on TRLS!
• Angela is crowned Runner of the Week for this episode.
• Angela religiously trains on the busy streets of downtown Dallas during her lunch break no matter what the weather has in store for her—talk about commitment!
• Angela has completed 50 marathons in 50 states three
• Check out the Texas Threesome™, the Texas Quad™, and the Texas Double™, for which Angela is the Race Director.
• Fun fact about Angela: She is the Guinness World Record Holder for the Most Marathons in a Calendar Year (2013) when she did 129 marathons from 9/1/12 through 8/31/13!
• She entered the Marathon Maniacs Hall of Fame in 2014.
• Angela offers some recovery advice (shower, put your feet up, eat, sleep, repeat) for runners who travel and run multiple marathons.
• She offers some sage race advice and tells Kari some must-run races that you won’t want to miss:
  • Pick a warm(er) destination race location during the winter months.
  • Choose a race where you can hang out with your running “family,” like Angela’s in Waco, TX.
  • Check out the Marathon Maniacs and 50 States Marathon Club sites for race resources.
  • Stay active, do the walk-run method, and stay connected to fellow runners.
• Check out Angela’s site at running-the-distance.com.
• The following races are mentioned during this episode:

Winter Race Recommendations

• The Miracle Match Marathon in Waco, TX, is held on January 31, 2016. The Race Director is Nancy Goodnight, and the website is http://miraclematchmarathon.net/.
• The Texas Marathon in Humboldt, TX, has a New Year’s Day race that has a three-and-a-half-pound medal (everything is bigger in Texas!), which involves charity running and children’s events.
• Angela’s favorite warm-weather race is the Surf City USA race in Huntington Beach, CA, on February 7, 2016, which attracts 10,000 runners and includes a flat out-and-back course, where you run along over passes and along the ocean.
• The Yuma Territorial Marathon in Yuma, AZ offers runners a chance to run two states in one weekend.
• Tackle the Savage Seven Marathons in Ocala, FL, where runners can run seven marathons on seven consecutive days (oh my!). The Race Director is Chuck Savage.
• The Chevron Houston Marathon on January 16, 2016, started back in 1972.
• The Austin Marathon offers lovers a chance to run on Valentine’s Day 2016.

Spring Race Recommendations

• The Irving Marathon in Irving, TX, on April 16, 2016, expects more than 2,500 runners. The Race Director is Ronnie Chesko.
• The Oklahoma City Memorial Marathon is beautiful and passes by a reflection pond.
• The Delaware Marathon Running Festival, on May 8, 2016, is amazing thanks to Race Directors Joel and Stacey Schiller, and Angela likes the early start for runners who need it. She loves the gorgeous stone railways, the flowers in blooms, and thinks the spectators are amazing.
  • Head over to org. When registering for a race, use The Running Lifestyle Show (TRLS) as a team and receive $20 off the marathon ($90 by February 29th with the TRLS discount; $10 off the half marathon ($75 with the TRLS discount by February 29th; $10 off a four-person relay team ($150 with the TRLS discount by February 29th) and $20 off an eight-person relay team ($300 with the TRLS discount by February 29th)

Summer Race Recommendations

• The Turtle Marathon in Roswell, NM, supports Multiple Sclerosis and is held on September 3, 2016 at the very end of the summer.
• The Pocatello Marathon in Pocatello, ID includes a nine-mile decline, where Angela got her world record.
• The El Scorcho Run at midnight in Fort Worth, TX, in July is quite the endurance challenge.
• The Park City Marathon is beautiful.
• The ET Full Moon Marathon in Las Vegas, NV is a middle-of-the-night race that includes almost two and a half hours’ worth of moon shine during the race on August 20–21, 2016.

Fall Race Recommendations

• The Hancock Shaker Village race in Pittsfield, MA, took Angela 10 hours and 48 minutes. because it’s all uphill and on rocks!
• The Eversource Hartford Marathon in Hartford, CT, on October 8, 2016, which benefits the Foodshare of Greater Hartford.
• The Green Mountain Marathon in Green Mountain, VT on October 9, 2016, offers a flat out-and-back course along apple orchards.
• The Bank of America Chicago Marathon on October 9, 2016, is where she PRed.
• The Fort Worth Marathon promotes exercise and health in the community and is on November 13, 2016. The Race Director is Steve Looney.
• The 72-hour UltraCentric race is an endurance run on November 17–20, 2016 in Grapevine, TX.
• The Williams Route 66 Marathon on November 19, 2016 is a well-organized race.
• The Cowtown Marathon includes both the full and half marathons, runs past a golf course and a stock yard, and is on February 28, 2016.

Recommendations by State

• In Wisconsin, Angela likes the Lake Geneva Marathon.
• In Virginia, she likes the Shamrock Marathon and the Marine Corps Marathon.
• In New Jersey, Angela likes the Jersey Shore Half Marathon.

Sports Suds Sport Suds is a runner’s dream that launders your clothes gently and scent-free. Make sure to take care of your family’s laundry too, by using this amazing laundry detergent, which is perfect for newborns too! As TRLS listener, get 25% off your order when you sprint over to www.sportsuds.com and enter code RUNLIFE at checkout.

Serena Marie, RD: Carbs Serena Marie, RD answers a Periscope viewer question, “When is the ideal time to eat carbs?”

• Keep in mind that every body is different.
• Carbs get a bad rap at times, so remember that Serena defers that we get carbs from non-starchy foods.
• Carbs create a spike in insulin that acts as the “annoying neighbor” to get your cells to open up and let sugar in.
• Carbs are best utilized before your workout.
• Post-workout (40+ minutes of cardio), you can eat carbs to replenish sugar for your muscles.
• For people who have trouble sleeping, having a serving of carbs an hour before bed might be helpful (like milk or fruit).
• Sometimes diabetics find that their blood sugar is elevated in the morning, so they might benefit from a lower-carb breakfast.

Mike Clarke Mike Clarke joins the show to chat with Kari about the half marathon option for the Big Beach Marathon.

• Out of total registrants so far, approximately two-thirds (65–70 percent) have registered for the half marathon versus the full marathon.
• Next week, Mike chats about the course and what to expect along the course (fuel, pit stops, and so on).
• Remember that as a TRLS listener, you can get a 15 percent discount when you go to com and enter code RUNLIFE during the registration process!

Serena Marie, RD: Injury Update and Races

Serena Marie, RD (lovingly called “SMRD”) joins Kari again to update listeners on her injury and to give some stellar race tips.

• Serena gives listeners an update on her injury.
• She talks about the important lessons she has learned from physical therapy.
• Learn what race SMRD really, really wants to run in the spring.
• Kari gives some exciting news regarding the Delaware Marathon Festival on May 8, 2016!
• Serena and Kari provide some race tips, like packing, not starting out too fast at the beginning of a race, bringing comfortable shoes to wear post-race, keeping tabs on the weather report about 18–36 hours before race day, and more!
• Also, check out the Nike Women’s Half Marathon review from Episode #9 HERE and the Delaware Marathon Running Festival from Episode #12 HERE.

Next week, Kari interviews Jae Grunke, who is a running form expert.

Also, don’t miss Kari’s guest appearance on Jeff Sanders’ The 5 AM Miracle Podcast HERE. Kari chats about how she formed her own personal dream team to help her accomplish her personal and professional goals.

Namaste TRLS brothers and sisters!

Contact:

Angela Tortorice: Facebook: /angela.w.tortorice

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 unveils the new show sponsor—Jabra and their versatile wireless earbuds. Go-to real food dietician, Serena Marie, RD, talks about nutrition trends in 2015 and what must-eat foods you shouldn’t miss in 2016. Kari and Serena talk about their 2016 mantras, and Kari shares a Runner of the Week “LoveMail” from rock star runner Dale from Canada. The latest Book Club books are unveiled, as well as a new Runner of the Week sponsor. And Mike Clarke of the Big Beach Marathon returns to entice us with some Alabama shopping opps.

Happy 2016, TRLS sisters and brothers!

We want to hear more from you! Do you have a new mantra for the year? Are you running any cool new races? Head over to therunninglifestyle.com/join to receive the 11 Strategies to Live the Running Lifestyle and gain direct e-mail access to host Kari Gormley.

Exciting News Something exciting is happening in TRLS land! The one and only Jabra (mentioned in Episode #105) is a show sponsor! Jabra, a Danish company, makes top-of-the-line wireless earbuds.

They don’t fall out of your ears, you can customize the ear buds size to fit your ears in five unique ways, and they are amazingly easy to pair with your smartphone and Bluetooth technology. You can walk away from your phone without being connect by gangly cords. Hallelujah!

Win a free pair of Jabra earbuds and some one-on-one Skype with Kari herself by going to Jabra.com/TRL. Through this link, you can sign up for a free Jabra newsletter that’s chock full of personalized offers and special discounts.

Book of the Month Don’t forget that Jeff Sanders’ is the book of the month for January.

Also, make sure to listen to this episode to see what the upcoming books are for February and March 2016.

Serena Marie, RD You hear it on the show nearly every episode: Every body is different. Serena Marie, RD wants you to find your key strategies to sustainable, lifelong healthy nutrition. There were some trends in 2015 that Serena Marie, RD, recaps for us:

• Trend 1: The clean-eating movement
  • Try to eat less processed foods (even whole grain pasta or whole bran cereal).
  • Swap from foods that have several items in the ingredients list to foods that have a single item or two.
  • Serena gives us the real deal on oatmeal.
  • She also touches on calorie counting and clean eating.
• Trend 2: The If It Fits Your Macros (IIFYM) movement
  • Macronutrients are the main constituents of calories and are made up of fat, carb, or protein sources.
  • Balance your meals with fat (healthy oils), carbs, and protein.
• In 2016, Serena would love to see a union of the trends—with the mindset of no guilt or self-shaming.
• Check out the chromium information referenced in this segment by reading the article Micronutrients in Health and Disease.

Sport Suds is a unique type of laundry detergent that is literally an investment in your running clothes. Take great care of your running clothes, along with your whole family’s laundry loot, by using this gentle, scent free detergent. As a listener of TRLS, you can receive 25% off your entire order when you run over to www.sportsuds.com and enter code RUNLIFE at checkout.

Also, check out Becky Fedora Clayton’s review of Sports Suds on her blog Run, Becky, Run here:

LoveMail: Runner of the Week

This week’s Runner of the Week, Dale, is a 50-something rockin’ runner, who wrote to Kari on Christmas Eve.

• Dale gushes about TRLS, Serena Marie, RD, and the tips and tricks that she has learned from the show.
• Hear how she fell in love with running in 2015 and started running when she was 57!

Mike Clarke, founder of the Big Beach Marathon and Half Marathon in Gulf Shores, AL (happening on January 31, 2016) gives us a taste of what you or your family can do while out and about in Alabama.

• Traditional souvenir shops
• Quaint stores that have been around since the beginning of the Big Beach tradition
• Tanger Factory Outlets
• Big box stores in nearby Mobile, AL and Pensacola, FL
• Nice downtown area (shops and restaurants) in Fair Hope, AL

Remember to take advantage of your exclusive 15% discount when you enter RUNLIFE during registration checkout at http://bigbeachmarathon.com/register/.

Next week, Angela Tortorice visits the show to share how to pick out a race, how to select multiple races in a weekend, and how to travel the smart way. She knows the lay of the land, and she and Kari even play some games. Kari will also give you some tips/advice about racing.

Namaste TRLS brothers and sisters!

Contact:

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

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

Podcaster and author Jeff Sanders tells us how you can get your day off to a great start, Runner of the Week, Becky Fedora Clayton chats about her first marathon experience and how to fit training into a busy lifestyle, and Serena Marie, MD talks about how to squeeze Vitamin A into your diet to combat dry skin.

Host of The 5 AM Miracle Podcast, Jeff Sanders, discusses his book, The 5 AM Miracle: Dominate Your Day Before Breakfast with Kari and how it relates to running:

• Learn about his five key points to live your life as the sun rises and to continue that pursuit all day.
• Purchase his book here.
• Practice asking yourself, “What would the hero of my story do today?”
• Hear about his goal to run the Leadville Trail 100 run
• Discover the “new way” to use vision boards and why it’s more about the process than the end result.
• Hear why setting the core anchors of waking up, working out, and starting your work for the day are vital.
• Learn how he got over his injuries and allergies through proactive rehab.
• Practice setting the boundary to go to bed early in order to get up early in the morning.

The Runner of the Week segment is sponsored by Sport Suds, which is a laundry detergent that is perfect for newborns’ clothes, scent free, and safe for your delicate septic system. As a listener of TRLS, you can receive 25% off your entire order when you run over to www.sportsuds.com and enter code RUNLIFE at checkout.

This week’s Runner of the Week, Becky Fedora Clayton, is a busy wife and mom to a toddler who chats about her first marathon and how she fit marathon training into her schedule.

• Discover why she started running in 2010 and how she decided to run a full marathon five years later.
• Learn how she felt after conquering her first 5K in East Boston.
• She details what she does when she feels like she wants to stop during a race.
• Find out how to get your kids involved in your training plan.
• She talks about her top reasons why she runs and what it gives her.
• Becky tells Kari her 2016 running goals. What are yours?

Mike Clarke, founder of the January 31, 2016 Big Beach Marathon and Half Marathon in Gulf Shores, AL gives us a little history lesson and some interesting facts about Alabama.

• Roll Tide (Alabama) versus War Eagle (Auburn): Kari learns more about Alabama’s fervor for football.
• Learn where Mardi Gras actually originated. (Hint: It’s about an hour’s drive from the Big Beach Marathon.)
• Mike gives us a rundown on Alabama’s two seasons.
• He suggests visiting Bellingrath Gardens and Home during your visit to Alabama.

Don’t miss out on your exclusive 15% discount when you enter RUNLIFE during registration checkout at http://bigbeachmarathon.com/register/.

Kari chats with Serena Marie, RD, about her dry hands update and how Vitamin A deficiency may cause dry skin.

• Note: Serena Marie, RD, is not a skin expert.
• In terms of giving up dairy for very dry hands, Serena’s first reaction was that certain people will have reactions to dairy because it can trigger autoimmune reactions, especially commercially produce dairy.
• Serena has read a correlation study that suggests that Vitamin A deficiency may cause dry skin.
• Vitamin A is tricky to supplement, but liver is an excellent source. (Serena gives us some tough love. Think frozen liver cubes.)
• Cod liver oil, grass-fed dairy, and fermented butter are all good sources of Vitamin A.
• Always pair vegetables, such as orange veggies, red peppers, and yellow peppers with a fat to get in some extra Vitamin A.

Check out our Events page to see which upcoming races Kari is attending.

Head on over to www.therunninglifestyle.com/join to sign up for the exclusive e-mail list and to receive the 11 Strategies to Live the Running Lifestyle.

Next week, Serena Marie, RD, previews the most important nutrient-dense foods to eat in order to feel your best in 2016.

Namaste TRLS brothers and sisters!

Jeff Sanders:

Website: jeffsanders.com Twitter: @jeffsanderstv

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

Jim and Cheryl Brown talk about middle-aged running, running after hip resurfacing surgery, and their running evolution. The Browns gave Kari the gift of running in 2011, and they’re sure to inspire you too. Jim, the featured Runner of the Week, offers advice for new runners. Mike Clarke pops in to chat about Can’d Aid and Operation ReConnect, and Serena Marie, RD, talks about carageenan (red seaweed).

Jim and Cheryl Brown Jim and Cheryl Brown inspire each other to overcome injury and age to continue their love of running. Through The Running Lifestyle Show’s suggestions, they’ve found new ways to keep on running.

• Discover how Cheryl (Episodes 37 and 50) didn’t start running until about a year after Jim ran his first half marathon, and both were in their late 40s.
• Find out why Cheryl started running and how she started with the run-walk method.
• Learn about Marathon in Training that sparked their interest in marathons.
• Hear about the three marathons they ran as charity runners (for groups like the American Cancer Society and SoleMates).
• Find out why Cheryl started doing Spartan Races.
• Learn how they’ve had to evolve (in order to run safely without injuries) and have learned their limits—since they want to always be able to run.
• Discover how they both became injured (Cheryl was put on physical therapy; Jim was told he had to have hip replacement surgery).
• Find out why it was like a reset button for both of them to go from frequently running to being restricted.
• Learn how they got back into running (using 4-1 intervals).
• Discover why they changed their fueling strategies.
• Hear why they urge runners not to be afraid to play around with fuel and different running strategies.
• Learn a key strategy so that you don’t start off a race too fast during a race.
• Hear about their experience with the Hot Chocolate 15K. They performed nearly the same post-injury, so tune in to learn how!
• Find out about their upcoming races like the Soldier Field 10 Mile together, and Cheryl is running the Tinkerbell Half Marathon with their daughter, Amanda, who uses the run-walk method.

Runner of the Week Jim Brown, who went through hip resurfacing surgery, talks about the part of running that speaks to him, advice for new runners, and his first half marathon experience.

• Jim started running during his time in the Marine Corps (where running equaled pain and punishment for him).
• After fifteen years of not running, he was overweight and needed to take control of his life.
• He lost weight and was invited to run a half marathon. He had never run more than three miles, so this was a new challenge for him.
• He downloaded Hal Higdon’s Half Marathon Novice 2 program and started training.
• The night before his first half, his friend Scott Johnson offered to help support him during the race.
• Jim offers advice for someone who’s thinking about running or who has just started running.

This week’s Runner of the Week is sponsored by Sports Suds. Are your clothes sweaty and stinky? Give yourself or a loved one the gift of Sports Suds, which is a laundry detergent that has no perfumes or dyes, is safe for septic systems, and gets clothes totally clean. Get a 25% discount at www.sportssuds.com by entering code RUNLIFE at checkout.

Mike Clarke

Mike Clarke discusses the two charities that the Big Beach Marathon supports.

• Charity 1: Can’d Aid is Oscar Blues Brewery’s charity that supports local organizations. A portion of the proceeds from registration goes to Can’d Aid.
• Charity 2: Operation ReConnect gives soldiers in combat—and their families—a week’s vacation when they come home.

Friendly reminder, as a listener of The Running Lifestyle Show, you’ll receive a 15% discount when you use code “Runlife” at checkout when you register for the Big Beach Marathon.

Serena Marie, RD Serena myth busts carageenan and dishes up some scientific research.

• Hear what carageenan (red seaweed) is used for and why Serena thinks it’s nothing to freak out about.
• Learn why Serena questions animal studies’ validity that suggest that carageenan may contribute to high blood sugar, which can lead to diabetes, stroke, and cardiovascular disease.
• Discover why one study using human colon cells suggest that carageenan may turn on genes that may lead to irritable bowel disease (for people who are predisposed).
• Go to http://ajpgi.physiology.org/content/292/3/G829 for more information.

As a gift to you, head over to TRLS’ website to snag the 11 Strategies to Live the Running Lifestyle.

Next week, Jeff Sanders, author of January’s Book Club book—The 5 AM Miracle: Dominate Your Day Before Breakfast, talks about some of his top tips and tricks, and Runner of the Week, Becky Fedora Clayton, chats about her first marathon experience. Serena Marie, RD will address what to do about dry hands.

Here at The Running Lifestyle Show, we know that time is precious, so we’re honored that you choose to spend time with us! Always remember that running is a gift. Happy holidays!

Contact:

Jim & Cheryl Brown: Email: [email protected]

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