The Flourishing Experiment

Runar Gundersen has run the NYC Marathon 36 times and is the unofficial mayor of the race, even though he is from Norway. He shares common mistakes and what you can do to avoid them. Serena Marie, RD, busts food myths around bread and canola oil. She shares what upsets her (or you could say ticks her off) when it comes to carbohydrate recommendations for people with Type 2 Diabetes. To find out the top 11 Strategies to Live the Running Lifestyle, please click HERE.

• Why Runar has run the NYC Marathon
• Why take the ferry from Manhattan to Staten Island rather than staying at a hotel on Staten Island
• How the wave system works at the starting line
• How ElliptiGo could potentially help Runar
• Why blue is the best wave to be in and how to get in it
• What hills are the hardest on the course and how to tackle them
• Where the most enthusiastic crowds are along the course

Sport Suds is a show sponsor and my go-to detergent to thoroughly clean my clothes and remove any lingering odors. What I especially like about Sport Suds is that it's free of dyes. As a listener of the show, you’ll receive a 25% discount when you head over to Sport Suds and type in the code "RUNLIFE" at check out.

Serena Marie, RD, discusses an article in the September 2015 Oprah magazine issue: Eat Like a Viking.

• Why Rye bread is better than Wonder bread, but what would be an even better choice
• Serena’s take on root vegetables and why they’re a good idea
• Why free-range protein is something she recommends
• What type of yogurt Serena recommends and why
• The low down on canola oil vs. olive oil
• What most "upsets" or "ticks off" Serena, makes her “feisty” and drives her "batty"

Top Three Take-Aways from Runar regarding the NYC Marathon:

1. Make it easier on your body and mind by staying in the Times Square Area.
2. Save your body for later in the race by especially not going out fast on the Verrazano Bridge and zig-zagging to go your race pace.
3. Soak up the crowd support especially in Brooklyn, First Avenue and around Central Park in Manhattan.

Top Three Take-Aways from Serena Marie, RD, regarding the Nordic Diet

1. The Mediterranean Diet is the most-researched diet and we should eat more like Mediterraneans rather than the Nordics. Serena recommends this as there is more long-term research on the benefits of the Mediterranean diet.
2. Every step toward a more nutrient-dense and balanced diet is something Serena applauds. It’s one step at a time so make sure to celebrate the small changes you are making.
3. A diet rich in carbs is not balanced. If you’re doing a lot of hard work outs with sprints, that is the time to eat a higher percentage of carbs. The best sources of carbs are from nutrient-dense vegetables such as beets, root vegetables, and potatoes paired with a fat.

Serena and I are in the middle of our Fall Marathon Series that has us running the Chicago (completed!), NYC, and Philadelphia Marathons. Want to be part of the fun and run your own Marathon on the installment plan with us while supporting Action for Healthy Kids, Serena, and me, Kari Gormley?

Head over to TheRunningLifestyle.com/my262 and join us. You will receive a certificate of accomplishment and a special Skype call with a special guest and other TRLS teammates to celebrate running 26.2 miles over a six week period (you can do more!!!!). You also are given access to a special Facebook group with your teammates, Serena Marie, RD, and me.

Special welcome to Heather from Ohio, Joan from North Carolina, Helena from New Jersey, Becky from Pennsylvania, Tracy from Florida, Kate from Australia, Kathleen from New York, Elizabeth from New Jersey, Julie from Florida, and Annette from Florida. Come join these lovely people and put your running lifestyle goals out there and make it happen (just like Mariah Carey sings).

Contact:

Runar B. Gundersen: Website: RunarWeb.com

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

Run with Serena Marie, RD, and me at therunninglifestyle.com/my262. Jeff Galloway comes on to discuss my recent 26-mile run and the lessons learned during it. Jeff reveals the times I should use when running in Chicago and specifically, how to run the Galloway Method at the marathon (this may surprise you). We talk about all the tricks the mind plays on a runner when taking on the marathon, for example. Let’s just say I share many of the jitters that are common for marathoners.

• Why Jeff had me run 26 miles before running a marathon
• What is a magic mile and why it’s a good predictor of race pace
• My stats and why Jeff is recommending a 13:00-14:00 minute pace
• Why I’m feeling empowered going into Chicago
• Why Jeff is recommending 20/30 for me
• Why it’s never going to be easy the whole way when you run over 20 miles
• How to do an Acceleration Glider
• Why Jeff recommended I stick to 30-minute ElliptiGo rides
• As you increase the amount in long runs, why your body needs to rest
• Why recover by using ElliptiGo instead of a short run
• Why avoid anything that could put extra fatigue on any weak links

Join Serena Marie, RD, and me when we “run” Chicago and eat our way through the neighborhoods. You can even join me for a Ride on the ElliptiGo, one of my favorite tools to live the running lifestyle, and a sponsor of the show. Here's what's going "down."

• Have dinner at Sweetwater Tavern & Grill at 4:30 PM on Friday, October 9th (steps from where the boat drops us off)
• Meet up for lunch on Saturday, October 10th at 1:30 PM at Weather Mark Tavern (just seven blocks from the expo)
• Go for a ride with @ElliptiGo on the Lakefront in the morning on Monday, October 12th OR from Fleet Feet, South Loop at 12:30 PM and after. Fleet Feet will have recovery services and tools. They're also going to offer FREE engraving (starting at 12:00 PM) on your Bank of America Chicago Marathon medal.
• Please contact me, Kari Gormley, to let me know you’ll be there so I can give the restaurants an accurate count and to look out for you and/or at Fleet Feet. :-)

Returning to Jeff, we cover:

• How the “Monkey Brain” takes over before a marathon
• Why I am especially fatigued right now and how it’s understandable
• What is a gremlin and what is the name of my gremlin
• How far in advance to take the weather “seriously”
• How to alert fellow runners that you are running Galloway Style (good thing I asked!), and where to put yourself in a corral if you are running Galloway Style

It’s been a pleasure to work with Jeff and get ready for three marathons. Eeek - three marathons!!!! What is going on????!!!!! All I know is that I have done the work, and the only thing I can control now is my mind, and how I decide to dress for the weather. When you think about it, how much can you really control in life???

Do your clothes have a lingering odor? Or perhaps you are allergic to perfumes. Then you’ll want to try Sport Suds, the sponsor of the Runner of the Week. Head over to www.sportsuds.com and put in “RUNLIFE” at checkout to receive a 15% discount.

Contact:

Jeff Galloway: Website: jeffgalloway.com Facebook: /jeffgallowayfan Twitter: @JeffGalloway

Tom Kreider: Facebook: /tom.kreider Twitter: @TomKreider Instagram: tomkreider

Serena Marie, RD, and I share all of our tips, tricks, and ideas when it comes to what to pack, take, do before, after and during your big race. Serena Marie, RD, clarifies what the research says when it comes to carb loading for women and men. We also discuss what is the biggest predictor of performance.

Top Recommendations:

• Get clothes from Goodwill that you can toss at the starting line to avoid being cold
• Take everything you can on the plane
• WEAR YOUR RUNNING SHOES ON THE PLANE
• Send “stuff” to hotel as a plan B
• Buy at least two bottles of water after Security at the airport
• Why you want to eat vitamin C before getting a cold
• The mental game when it comes to carb loading
• Fill out the back of your bib w/contact information & pin the bib to your clothes
• Have arm warmers by cutting off the toes of trouser socks
• The many uses of coconut oil
• Your Jeff Galloway timer with a fresh battery
• Put your name on it using clear tape and a Sharpie
• What to put in your recovery bag including shoes, underwear, bra, deodorant, snacks
• Have travel docs in paper format
• Pack extra safety pins
• Travel alarm if you don’t use your iPhone
• Why relaxing and taking it easy before a race is a good idea to help you focus on sleeping and eating
• How to go into a race excited
• Why watch Spirit of the Marathon
• Why we say Chi Town
• Serena’s mantra - "I am not afraid. I was born to do this."
• Go to therunninglifestyle.com/my262 to run your marathon on the installment plan virtually with us and receive your very own certificate of accomplishment, access to a private Facebook Group, and a Skype Call celebrating your accomplishment with a special guest.
• Today’s episode was brought you by Sport Suds, our go to detergent to clean our clothes. We’ve tried other detergents, and Sport Suds is our favorite because it doesn’t use any perfumes or dyes, and REALLY takes out odors. As a listener of the Running Lifestyle Show, you’ll receive a 15% discount when you type “RunLife” in at check out.
• Join Serena Marie, RD, and me when we “run” Chicago and eat our way through the neighborhoods. You can even join me for a Ride on the ElliptiGo, one of my favorite tools to live the running lifestyle, and a sponsor of the show. Here's what's going "down".
  • Have dinner at Sweetwater Tavern & Grill at 4:45 PM on Friday, October 9th (steps from where the boat drops us off)
  • Meet up for lunch on Saturday, October 10th at 1:30 PM at Weather Mark Tavern (just seven blocks from the expo)
  • Go for a ride with @ElliptiGo on the Lakefront in the morning on Monday, October 12th OR from Fleet Feet, South Loop at 12:30 PM and after. Fleet Feet will have recovery services and tools. They're also going to offer FREE engraving (starting at 12:00 PM) on your Bank of America Chicago Marathon medal.
  • Please contact me, Kari Gormley, to let me know you’ll be there so I can give the restaurants an accurate count and to look out for you and/or at Fleet Feet. :-)

Contact:

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

Join the Running Lifestyle Show Team for Action for Healthy Kids and hear the motivational stories of why these inspiring individuals are running the Chicago and/or NYC Marathons. You'll hear from first-time marathon runners Minh Chien, Todd Miller, and Melanie Curtis, along with seasoned marathoners Liz Whitteberry, Foti Panagakos, Serena Marie RD, and me. (Did I just say that Serena Marie, RD and I are seasoned after running three marathons?!) Who knows, after you hear the stories these runners share, maybe you'll be putting a marathon on your calendar for 2016!

• Why Minh chose Chicago over the Seattle Rock’n Roll
• How Minh has fallen in love with running
• It will be Liz’s 45th marathon
• Why Liz is running with Todd Miller and me in the back of the pack
• How Todd Miller is trading a mile for each year of life he was told he wasn’t supposed to have
• How distances can change over time in the mind
• Why Foti was excited to be on the podcast (funny story)
• Chicago will be Marathon #22 for Foti
• How to set a priority for a race
• What Serena is doing the day this episode is going live (THIS IS EXCITING!!! PICTURES PLEASE SERENA MARIE RD)
• Why this wasn’t a bucket list item for Melanie Curtis
• How the Galloway Method is working for Melanie
• How spinning classes can help recovery
• What type of fuel is working for Foti
• What Minh is looking forward to having in Chicago (ME TOO!!!!!!)
• Your body is strong, your mind is clear, and your heart is happy - nothing else matters
• How Chicago is a celebration of the gift of running and the Running Lifestyle Show
• Go for the architectural boat ride with with Serena Marie, RD, and me on Friday, October 9th at 3:00 PM
• Have dinner at Sweetwater Tavern & Grill at 4:45 PM on Friday, October 9th (steps from where the boat drops us off)
• Meet up for lunch on Saturday, October 10th at 1:30 PM at Weather Mark Tavern (just seven blocks from the expo)
• Go for a ride with @ElliptiGo on the Lakefront in the morning on Monday, October 12th or from Fleet Feet, South Loop at 12:30 PM and after
• For all of these events, please contact me to let me know you’ll be there so I can give the restaurants an accurate count and/or look for you. :-)
• To find out the 11 Strategies of How to Live the Running Lifestyle Show, please visit therunninglifestyle.com/join, and we’ll get you sorted (as the Brits say).

The biggest take-away from the team call is that these are all awesome people who are using running as a tool to create life-changing experiences. It’s an honor to be running with Minh, Liz, Todd, Foti, Serena, and Melanie and, you, on our “virtual team." These upcoming marathons provide an opportunity to celebrate the gift of running, spend time with like-minded people, realize the impact that podcasts can make on our lives, and enjoy the cool cities of Chicago and NYC. Thank you for being a part of this journey and welcoming the guests and me into your ears and lives. XOXO Kari (Gormley).

Contact:

Melanie Curtis: Website: MelanieCurtis.com Facebook: /melaniecurtis11 Twitter: @11melaniecurtis

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

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

Running is a celebration of humanity, and elite runner, Tera Moody, leads the way in showing us the magic of the Bank of America Chicago Marathon. Tera shares her inspiring stories in addition to what to look out for on the Chicago Marathon course and what sites to enjoy in the city. She also tells us her favorite restaurants and the surprising good luck food she eats the day before a marathon. Serena Marie, RD, and I discuss what research says when it comes to carb loading. It may very well surprise you. We also give an update on our tapering for the Chicago Marathon, which is less than two weeks away.

Tera Moody:

• Why Tera loves the Chicago Marathon
• Why she chose the sport of running
• Why she looks up to her brother
• What happened her first day of cross country practice (something A LOT of us can probably relate to)
• Why she went to the University of Colorado
• When and why she transitioned over to running marathons
• Why she fell in love with the marathon distance
• What were her delusional thoughts during the 2007 Chicago Marathon (that super hot marathon where they had to close the course)
• How 20 seconds have changed her life
• How running in bad conditions conditioned her
• Why you have to run your race, your pace
• What is a focused blur
• Tera’s favorite places along the Chicago Marathon Course
• What we need to remember when we are out running the marathon
• How to run the Chicago Marathon
• Her dietary rules
• What she eats every day that may surprise you
• What she eats for good luck the day before a marathon
• Portillos and Gold Coast dogs are Tera’s favorite places for hot dogs
• Why you can’t put ketchup on a Chicago Hot dog
• Why she eats at PotBelly’s everyday
• Why she recommends not taking running for granted
• Appreciate your body for what it allows you to do

The big take-aways from our chat is that running is a gift and to celebrate how fortunate we are that our bodies can experience a marathon. I love how Tera pointed out that when she was running one of the most important races of her life, the 2007 Chicago Marathon, she was extremely mindful of the media and people surrounding her.

Tera is also our Runner of the Week, so she will receive detergent from our sponsor, Sport Suds. What makes Sport Suds unique is that it’s able to get into the microfibers of your tech shirts and really remove the unwanted scents (if you know what I mean). Who wants to have their favorite sporting clothes - or any clothes for that matter - umm, smell? You can receive a 15% discount as a listener of the show by heading over to SportSuds.com and add the word “runlife”.

Tera and I talked about running being a part of our lifestyles, with hers being more her job. If you’d like to know the 11 Strategies for Living the Running Lifestyle, please head over to TheRunningLifestyle.com/Join to find out!

Serena Marie, RD:

• Why carb loading is different for men and women
• Why men should aim for 70% of their calories coming from carbs four days before a marathon
• What the recommendations for carb loading are when it comes to women
• What types of food to be aware of and possibly avoid 48-72 hours before a marathon
• The Little Beet in NYC, the restaurant Serena and I are obsessed with
• The latest on Bruttus, the official cat of the Running Lifestyle Show, and how the product, Kittyo could really help Bruttus not be so grumpy
• The latest on Serena’s knee and my toes

Serena recommended that men focus on foods such as rice, rice crackers, bananas, and well cooked vegetables four days before a marathon. For us women, her "general" advice, (because we know EVERY body is different), is to eat what we normally eat, but to avoid insoluble fiber foods such as cruciferous vegetables, oatmeal, legumes, beans, and kale. Those are great foods in general, just not 48-72 hours before a marathon. Serena’s blog post about this can be found HERE.

Thanks to ElliptiGo. I'll be able to sustain my level of fitness, even if I have to take some time off from running due to sore toes.

Contact:

Tera Moody: Facebook Page Wikipedia Page

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

Dr. Vinny Kripalu, an internal medicine doctor who is living the running lifestyle, is on the show to share how he is running the run and walking the walk. During our discussion, Vinny shows how the mind controls our body and decides what we are focusing on. Charlie Barkowski, of Running with Miles, is back to tell us how his trip around the world running six marathon distance runs on six continents in 4 days and 21 hours went. Serena Marie, RD, talks all things Vitamin C, how much you need, and where to find it. Serena and I also discuss our training for the Chicago, NYC, and Philadelphia Marathons.

To find out the 11 Strategies to Live the Running Lifestyle, please head over to www.therunninglifestyle.com/join and register. You’ll also receive access to the Running Lifestyle Show private Facebook Group.

Dr. Vinny Kripalu

• What made him start running, why he chose running, and the book he read to learn how to run
• How you should incorporate other activities besides running to get a complete sense of well being
• What runners live for
• Why there are no unrealistic goals, just unrealistic timelines
• What he recommends when it comes to weight loss
• The best way of eating, including what oil he uses in cooking, where to get the bulk of your carbs, and whether you really need to carb load
• How his thoughts on nutrition have changed and evolved over the years
• What is the cornerstone of health (this may surprise you)
• How to get more energy
• How to stop “victim speak”
• The two charities he has founded and why
• Why having a feeling of connectedness is so important
• What I’m using to help guide me in my meditation practice (is this you, Kari, or him? I'm not sure. if it's you I would remove it, if it's him then change to reflect that)
• Facts are nothing and attitude is everything
• What are his favorite quotes and affirmations, like “Life happens for me, not to me"
• What would be a great mantra
• What his passion and mission in life is getting people to feel the best that they can

Dr. Vinny Kripalu showed how the mind controls our body and decides what we are focusing on. Vinny took his experience of “his numbers going up” and a family history of heart disease and cancer as an opportunity to change his ways. Throughout our discussion it became apparent that nutrition, exercise, meditation, sleep, mindset, and being outside with your tribe are key to happy life full of wellness.

The TED Talk mentioned during the discussion with Vinny was presented by Dr. Lissa Rankin MD, titled "The Shocking Truth About Your Health." It can be found HERE.

Charlie Barkowski

• Overview of running in Greece, Cairo, Abu Dhabi, Sydney, Santiago, and Washington, DC
• How delayed flights added to the stress of running around the world
• The unexpected support he received at Hyatts around the world
• Where he experienced the highest temperatures
• The out-of-this-world experience on a flight from Abu Dhabi to Sydney
• What surprised him about the trip

Charlie epitomizes the amazing experiences you can have when combining the gifts of running and travel, and how to best utilize rewards points to get there. His was certainly the trip of a lifetime! Hear how his body held up, the amazing support he received from runners around the world, and the joy of raising money for the Wounded Warrior Project.

Serena Marie, RD

• Why we need Vitamin C
• How much Vitamin C is recommended for women and men
• Foods that contain Vitamin C

It’s really important for us to consume Vitamin C, not just when we have a cold. What’s great about the research Serena shares is that consuming extra Vitamin C can help shorten the length of a cold. Some of the best sources for Vitamin C are raw red peppers, cauliflower, broccoli, brussel sprouts, kale, and oranges.

If you want to check out further research about if consuming extra Vitamin C will diminish the length of a cold, you can check out the following study:

HERE

Please help Serena and me raise funds for Action for Healthy Kids when we run the Chicago and NYC Marathons. Your money goes toward feeding kids healthy school breakfast and lunches and providing them with much needed fitness equipment.

Click HERE to donate.

Next week is all things Chicago Marathon. You’ll want to subscribe to the podcast (if you haven’t already) because you never know when a surprise episode could be released. Subscribe to iTunes or Stitcher.

Contact:

Vinod Kripalu, MD: Practice: Trinity Medical Associates Charities: Premiere Charities, Delaware Medical Relief Team

Charlie Barkowski: Website: RunningWithMiles.com Facebook: /runningwithmiles Twitter: @runwithmiles

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

Calling all fans of Disney, Running, or Inquiring Minds about how much protein to eat. We have the episode for you. You’ll hear all about the MAJOR pixie dust my son William received at Typhoon Lagoon, the best places to run at Disney World, where to eat at DW, what rides you must ride, and the resorts my husband Robert and I recommend. Becky Kotsifas is back to tell us about her third half marathon this year at Disney, the Disneyland Half Marathon, and compares it to other runDisney races she has run. Serena Marie, RD, talks all things protein and then Serena and I discuss our training for the Chicago, NYC, and Philadelphia Marathons.

Want to know about how you too can have the gift of running be a part of your lifestyle? Head over to therunninglifestyle.com/join and you’ll receive the 11 Strategies to Live the Running Lifestyle.

Special thank you to Jeff Galloway and ElliptiGo for getting me ready to run the Chicago, NYC, and Philadelphia Marathons. ElliptiGo is like a an elliptical machine/bike that you ride outside. It gives you a great runners high (and I mean HIGH) and lets you “run” without the impact!

William Gormley

· How to experience the ultimate pixie dust at Disney World, which is opening a park. William Gormley shares with you how he was “Big Kahuna” and what that means. And how you can be Big Kahuna someday.

Robert Gormley

· What resorts to stay at and running around the Boardwalk, Hollywood Studios, Animal Kingdom (don’t do it!), and Port Orleans Riverside and Port Orleans French Quarter

· New restaurants we tried

· The restaurant which is the best value when it comes to Crab Legs

· The number one tip when eating at Be Our Gust

· Favorite restaurants we go to every time

· What dessert NOT TO MISS at Boma

· What rides not to miss at the parks

· What great tips we received from The Unofficial Guide to Walt Disney World by Bob Sehlinger and Len Testa.

The big takeaways when it comes to the interviews with William and Robert Gormley is that you need to get to a park early, if you want to be able to open it. We strongly recommend running at the Port Orleans Riverside and Port Orleans French Quarter Resorts.

Some restaurants not to miss are Cape May Cafe, Be Our Guest, Boma, Sanaa, California Grill, Wolf Gang Puck Express, and Narcoose’s. Our favorite rides include Kilimanjaro Safari, Expedition Everest, Big Thunder Mountain Railroad, Splash Mountain, Toy Story Midway Mania, Soarin, and Test Track. We booked directly with Disney World this trip.

When we don’t go through the Disney World Reservations to book our trip, we have been very happy and satisfied with David’s Vacation Club Rentals. Through David’s service, we have been able to pay a moderate hotel’s price, but stay at Deluxe Resorts including Bay Lake Tower, Beach Club, Animal Kingdom Kidani Village (with a savannah view) and the Boardwalk Resort. Every time we have requested a certain type of room, David’s team has been able to come through for us (thank you!).

Becky Kotsifas

· Discusses her year of Run Disney - Princess Half, Tinkerbell Half, Disneyland Half, and Wine and Dine Half

· The special medals Becky has received for running multiple races

· Celebrating the 10 year Anniversary of runDisney

· Highlights of the Disneyland Half Marathon

· The signs along the course

· The breakdown of men vs. women in the Disneyland Half

· Why the Wine and Dine Half Marathon is a favorite among many people

Serena Marie, RD,

· Why you need protein even if you’re not lifting a lot of weights

· Serena’s explanation of how much protein a runner needs & how to do it

· How to estimate your protein needs depending on your running distance and goals

· How to estimate a portion of protein if you are a man or woman

· Where to go for a list grams of protein in foods

· What are great sources of protein

The big take-aways from our talk with Serena are to know how much protein you need based on your goals, weight, and distance. If you’re training for for 5ks/10ks or recreational running aim for ~1 gram of protein per kilogram. If you’re training for marathons should aim for ~1.2-1.4 gm/kg protein. If you’re training for endurance events in conjunction to heavy strength training regimen ideally aim for ~1.6-1.7 gm/kg.

Go to https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/fd_exch.htm (which is actually a site through the National Heart, Lung, and Blood Institute, but refers to the American Dietetic Association food exchanges) to get a list of how much protein is in a serving. You can estimate protein by looking at your palm. If you’re a woman, your palm can be estimated to be a 4-5 ounce portion of high biological value protein (meat, fish, eggs). If you’re a man, your palm will represent 5-6 ounces of high biological value protein. Each ounce of animal protein has 6 grams of protein.

Please say a prayer, send positive intentions, that Serena’s knee gets better. Another way to support our efforts is to donate to Team Kari and Serena Run NYC and Chicago for Action for Healthy Kids. Every dollar makes a difference in helping a child eat healthier foods and move their bodies.

Next week we’re going to hear from Dr. Vinny Kripalu, MD, an internist who practices an integrated medical approach and is a fellow marathoner. Please subscribe to the podcast through iTunes, Stitcher, or whatever podcast app you use. You never know when a surprise episode comes up and by subscribing, you won’t miss it.

:-)

Ellen Rohr, a business coach and motivational speaker, who was the featured guest and Runner of the Week last week, comes back on the show to share more stories of how running has impacted her life in so many positive ways. Ellen and I discussed:

• Why she loves using a metronome and how its helped her hips
• How running is the river that threads her best friend and her together
• How being in pain running her last marathon was one of her favorite marathons
• How confidence comes from doing things for a long time
• What a race/event makes her want to do
• How I (Kari Gormley) started running
• Why choosing clothes are so important
• How running keeps on reminding her of the beginners path and how running gives us opportunity to learn and grow

The top take-aways with part two of our conversation:

• When you get injured, it’s feedback that you aren’t doing something correctly and learn from it.
• How the more you do something, the more confident you become.
• There is no such thing as bad running weather, just inappropriate running clothes.

If you’d like to find out the 11 strategies to live the running lifestyle, please head over to www.therunninglifestyle.com/join and find out. :-)

Need to buy some books, or perhaps some general supplies? You can help support the show with out paying a dime is to shop through Amazon HERE.

Our Runner of the Week, Sponsored by Sport Suds, is from Running With Miles, is Charlie Barkowski. Good thing Charlie is going to receive Sport Suds when you hear about this:

• How Charlie is running six marathon distances around the world in seven days for pennies on the dollar
• The number one tip for booking airline award availability
• Why consider Wow airlines when flying from Boston or Baltimore to Europe
• Why the Reykjavík Marathon is one of his favorites
• Top Tips when it comes to traveling for a marathon

The Top Take-aways with Charlie Bukowski are:

• You can travel the world through credit card bonus award cards.
• There are many great marathons held on Fridays or Saturdays such as Jerusalem, Tel Aviv, Baltimore, Fargo, North Dakota, and Akron, Ohio.
• He is looking forward to his trip, but has some fears when it comes to running on a treadmill in Cairo and running on the streets of Abu Dhabi when it’s over 100 degrees.

Charlie will be back on the show next week to share how his six marathon distance runs across six continents in only a week went. We’ll hear how he handled the heat, how nice flying in business class and first class was, traveling in the “apartment” from Abu Dhabi, and much more.

By the way, you can receive a 15% discount when you head over to www.sportsuds.com and use code RUNLIFE when checking out.

Serena Marie, RD, discusses:

• How her 20 mile run went over the weekend in New Jersey
• What resources Serena is and can use for her knee that is hurting
• What would make a 20 mile run SUPER INTENSE
• Why you want to consume Omega 3s
• Which food is best for Omega 3s
• How and when she plans on indulging after the marathons

The Top Three Take ways with Serena Are:

• Eat fatty fish like salmon, achieves, sardines as optimal ways to consume Omega 3s
• Plan B sources for Omega 3s are grass fed beef, chia seeds, and hemp seeds
• Go with the flow and if we able to run all three marathons, it’s a gift. If not, running is still a gift. Oh, and Serena might get “something” (you have to listen to find out) after becoming a Marathon Maniac.

It’s all things Disney as a vacation and for running next week when Becky Kotsifsas comes on to share her Disneyland Half Marathon experience, and my husband, son and I share are best Disney trips to creating a magical experience.

Contact:

Ellen Rohr: Website: EllenRohr.com Facebook: /barebonesbiz and /ellenrohr Twitter: @ellenrohr YouTube: Ellen Rohr

Charlie Barkowski: Website: RunningWithMiles.com Facebook: /runningwithmiles Twitter: @runwithmiles

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

Get ready to get fired up and laugh a lot when Ellen Rohr, a business coach and public speaker, tells us about the roller coaster of her running journey. Ellen shares how running has “changed over the years” and how her running has evolved. Serena Marie, RD, dives in deep to share what fructose is, what are some myths around it, and recommends how much fructose to have in a day. Serena and I talk about our training for the Chicago, NYC, and Philadelphia marathons and the amazing progress we’re making when it comes to fundraising for Action for Healthy Kids.

If you’d like to find out 11 strategies to live the running lifestyle, please head over to therunninglifestyle.com/join and find out. :-)

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Ellen address:

· How to schedule your time so you can run

· How to go about plan free days and why

· When and why she actually liked running

· How running kept her “straight" in college

· How her body teaches her so much

· Why her first marathon was “made up”

· What she told her sister to encourage her to run a race and how Ellen ended up not telling the truth

· Why Ellen is taking on two marathons in a year when she is 55 years

The biggest take away from the first part of Ellen’s discussion (part two going live next week) is that if you don’t plan your time, then someone else will do it for you. A lot of times we think we need to be somewhere, when we really don’t. Do what feels right to you and is best for your mind, body and spirit.

As Runner of the Week (and she was also the featured guest), Ellen is going to receive Sport Suds laundry detergent, which is free from harsh chemicals and dyes, to wash her clothes. We know that Ellen is usually able to get herself out the door to run, but if “stinky” clothes was ever an excuse, then Sport Suds would clean that excuse (get it? ;-)) away. Listeners of the Running Lifestyle Show receive a 15% discount when using the code “RUNLIFE” at check out at www.sportsuds.com.

Serena shares:

· What consuming high amounts of sugar can lead to

· What is fructose

· Why agave nectar should be avoided

· What is leptin and why it is good

· How fructose gets absorbed and how it doesn’t spikes insulin

· How fructose gets metabolized

· How your liver becomes fatty

· What is Non alcoholic fatty liver disease

· What to remember about fruit

· Why the ideal threshold of 20-50 grams of fructose is ideal

· Why it’s important to read the ingredient list and how the list can change over time

· Why eating non GMO soy is ideal when possible

· Why Serena isn’t a fan of soy lethicin

· Why rice is not that problematic of a carb when putting in long miles

· Serena’s favorite dried fruit and my favorite dried fruit

The big take away????? You can get liver disease from over doing it on the sugar. Also, a few servings of fruit is no big deal, but there is a limit. The fact that there is no leptin in fruit is a “well that makes sense” moment because whenever I eat fruit as a snack, I am STILL hungry. What is a great thing to pair with fruit you may be asking? How about Energy Bits, which by the way, you can get a 25% discount when you type in “RUNLIFE” at Energybits.com.

Serena and I discuss my “CRAY CRAY” 23 mile run around the Port Orleans Riverside Hotel at Disney World and how I ran with the gators (literally). Thank you to Tracy Slayton and Denny Krahe from Diz Runs podcast for running with me in the middle of the night. Serena had a nice shorter training run in the Hamptons and looks forward to running in Jersey over the holiday weekend, while I’ll be running in Vermont.

The product that saved me from shafing (which started at mile 7 of 23) was Chamois Butt’r.

Thank YOU, thank YOU to all of the people who donated in August to help Team Kari and Serena run NYC and Chicago for Action for Healthy Kids. YOU are SO appreciated. If you haven’t donated yet/or would like to donate more, you can head over to: https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192.

Carey Pinkowski, Race Director of the Bank of America Chicago Marathon, shares with us how the race has grown over the 26 years he has been race director and discusses the course. This year 45,000 runners from over 130 countries, including all 50 U.S. states, will help celebrate the marathon's 38th anniversary. The field is comprised of 55% male runners and 45% female runners. Since 2002, $135 million has been raised for charities, including $17.7 million from last year.

Pulling off a marathon that goes through 29 neighborhoods of Chicago requires a near-Herculean effort, utilizing more than 12,000 volunteers, a stellar corp of medical professionals led by Dr. George Chiampas at 22 aide stations, coordination with local police, the Chicago Transit Authority, Mayor Rahm Emmanual’s office, the park district, sponsors such as Bank of America, Abbott Labs and Nike, and of course the residents of Chicago. The city of Chicago and its residents open their arms wide to support and welcome the runners to their city.

Carey discusses the course which starts at Grant Park, goes through the loop, also known as the central business district (be on the lookout and for the smell of Garret’s popcorn, a Chicago tradition), and then heads up through River North, an up-and-coming area with many restaurants.

Up next is the Lincoln Park Zoo area which is a great area for spectators, then on to Lake View. The course then takes you back through Lincoln Park with DePaul being at the heart of Lincoln Park. Next you head back to River North, through the Merchandise Mart, cross the river and start down to Adams which is a big spectator area nearing the halfway point. Runners cross the Chicago River five times during the marathon.

The latter part of the marathon takes runners past the United Center (where the Blackhawks and Bulls play), Malcom X College, Greek Town (that’s where our friend Dean Karnazes likes to hang out), Little Italy, Pilsen (Chicago’s largest Hispanic neighborhood), Chinatown at the 20 mile point, then on to the area where the Chicago White Sox (also known as “Carey’s team”) play, the UIC Campus (where A LOT of students cheer on the runners), back up Michigan Avenue and the south loop area.

The course ends with a hill up Roosevelt Road (the only hill and they save it for the end, but runners are fortunate as previously there were TWO hills at the end) to the finish line at Grant Park.

The Chicago Marathon is a great course for first time marathoners as it’s very walkable to and from the finish lines from many downtown hotels. Friends and family can easily get to 8-9 cheers zones through riding the CTA (Chicago Transit Authority). Over 1.6 million fans are on the course cheering on the runners.

Carey asks that runners read the participant guide, listen to announcements and look for the flags on the course, and check out the www.chicagomarthon.com website. He recommends that first time marathoners be conservative with their pace, trust their training, and stay within their pace. Aspects of the race are currently being finalized but it sounds like there will be even more entertainment on the course in 2015.

Our Runner of the Week, Dr. Kate Weymouth, MD, a psychiatrist, shares how she has had an "on again/off again" relationship with running, and it's currently ON! (Yay!) Kate discusses studies from the University of Texas (UT) and others proving how exercise can be as effective as anti-depressants for many people or in concert with medication for others. In fact, at UT, they’re doing work with PTSD patients and exercise and seeing great results.

There are numerous studies showing that people are more focused after they run. For students, a great way to “study” on the run is to run the same course as usual and create memory maps.

If you’re looking for new ideas or ways to solve challenges, set the intention at the beginning of the run, go a different course, and at the end of the run, see if any insights have come to you. Studies such as the Eureka Factor show the power of exercise.

Kate was our Runner of the Week after donating the most in a month to Team Kari and Serena Run NYC and Chicago for Action for Healthy Kids. You too can have the chance to be Runner of the Month by clicking HERE ( https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192) and donating. Action for Healthy Kids provides school grants to expand school breakfast and lunch programs and provide fitness equipment.

Serena Marie, RD, answers a listener’s question about what Serena’s take is on fruitarianism. While Serena applauds Jayne (the listener) for changing her diet, she recommends a more balanced diet that comprises fat, carbohydrates, and protein. Key nutrients that are not being met in a fruitarianism diet include iron, calcium, vitamin D, B12, essential fatty acids and others. There are many women endurance athletes who have iron deficiency and have a challenging time with menstruating.

Serena recommends consuming Omega 3s instead of Omega 6s as Omega 6s are very pro inflammatory. Good sources of Omega 3s are walnuts and macadamia nuts. If Jayne would like to have a more balanced diet, Serena suggests eating beans and nuts, since those are “allowed food” for fruitarianism. The most dense source of iron is humanely raised meat.

If you would like to create your own running lifestyle, head over to www.therunninglifestyle.com/join (hyperlink), and discover the 11 strategies to live a life of wellness through the gift of running.

Serena and I have completely gone “Cray Cray” and graciously accepted Gore’s invitation to run the Gore-Tex Philadelphia Marathon on November 22nd. This will be Serena's and my third marathon in six weeks and will also be an opportunity to run the Philadelphia Marathon again. Both of us ran in 2013 and had a rough day and are looking forward to creating better memories this year. Are you running Philly? Please let us know! A meet up is being planned!

Contact:

Carey Pinkowski: Website: ChigagoMarathon.com Facebook: /ChicagoMarathon Twitter: @ChiMarathon

Kate Weymouth: Website: kateweymouthmd.com

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