The Flourishing Experiment

Training for Chicago and NYC Marathons, discussion about the Marine Corp Marathon and Action for Healthy Kids with Runner of the Week, Tom Kreider, and Serena and I talk about marathon training and what is the ideal choice when eating bread is what is in store for today. If you want to make sure you don’t miss a single update from The Running Lifestyle Show, please head over to www.therunninglifestyle.com/join and find out the 11 Strategies to Create a Running Lifestyle.

Jeff calms me down when I am freaking out “on air” about running a 20 mile run, having pain in my right hip, updating The Running Lifestyle website and trying to balance family and work while training for two marathons. Jeff shares how you can never go too slow in a long run. In fact, you can even walk the whole way which enables you to keep up your endurance going in to a race. The longer you run, the more time there is for aches and pains to appear, so Jeff recommends running for as little as 10-15 seconds and then walking 30 seconds.

Tips Jeff shares to battle the heat is to run in the dark (safety first), and dumping cold water over your head every 20 minutes. Some of Jeff’s running groups stat their long runs from 2-3:00 AM to avoid the sun. Wow!

We discuss how the ElliptiGo is an amazing piece of machinery that allows someone to train with out the impact. Turns out that I went out too hard on the Go in the beginning with one hour rides including hills. Ideally, when starting out with the Go, its recommended to start with 15-30 minute gentle rides. Jeff has recommended that I replace one of my easy 30 minute Tuesday/Thursday runs with an easy 30 minute ElliptiGo session. Yay! I LOVE the Go so that was magic to my ears. The ElliptiGo is a fantastic tool for hip strengthening.

Speaking of magic, we discussed how to determine what a Magic Mile is.

The Magic Mile gives you an indication of your race pace. To determine a Magic Mile, run a mile, then multiply it by 1.30 because people generally slow down by 30% when running a marathon. When running a long run, because you can never go too slow, add two minutes to race pace. I ran a 10:30 Magic Mile recently, so that means I would run a 13:39 marathon race pace, which means when I go out for a long run now, I should run it around a 15:30 race pace. As time goes on, and it cools down, it will be interesting to see how my time is affected.

Jeff has helped over 10,000 runners and receiving videotaping of people running just doesn’t give enough information. Many people attend his running schools and seminars across the world to work on their form. Jeff recommended I go back to my physical therapist who knows my body best to see “what is going” with the pain in my right hip.

Serena and I are going to have our virtual race where people can run 2.62 miles by November 1st (the day of the NYC Marathon), and receive a special certificate. The cost of the virtual race is $26.20 and all of the money raised will go to Team Kari and Serena Run NYC and Chicago. Friendly reminder, Jeff has the Jeff Galloway 13.1 on December 13, 2015 in Atlanta. There is a chance I may be going down there to join in on the fun.

We then transition over to our Runner of the Week, Tom Kreider. You may recognize Tom as he has been on the show before. The person who donates the most money to Team Kari and Serena in a month, comes back on the show to share their running story. Tom is running the Marine Corp Marathon in October, which is his second marathon (Disney World was his first and he had a great time) and is really looking forward to it.

Tom surprises Serena and me and challenges you, the listener of the Running Lifestyle Show, to donate to Action for Healthy Kids by Saturday, August 22nd. If you donate (and the kids and us really hope you do because they need healthy food and fitness equipment in their schools), Tom will match up to $300. If you are going to donate, can you PLEASE donate now? HERE is the link. Just click and donate. The kids and Serena and I thank you. :-)

Friendly reminder, we’re having a raffle on Sunday, September 26th where for every $25 you donate, you receive a raffle ticket. What’s included in the raffle are Jeff Galloway books and times, Sleep Soundly Every Night, Feel Fantastic Every Day books from Dr. Robert Rosenberg, Oofos footwear, BANDIwear products, and much more!

Serena can’t help herself but to share her love and knowledge of all things food. We discuss how our training is coming along and Serena answers a question from our private Facebook Group about what type of bread to eat is best. Serena recommends sprouted bread as it has a lower gliadin count. Gliadin increases appetites, so a lower gliadin count is ideal. Serena eats spelt bread on occasion as it is sprouted and had a lower gliadin count.

Have an awesome week and we’ll “see you” next week with the Race Director of the Chicago Marathon, Carey Pinkowski.

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

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

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

Meb is BACK, BACK AGAIN, to continue sharing his inspiring, goose bump provoking, tears in your eyes, story of working hard to achieve your dreams. If you haven’t heard the first part of the conversation, please go back and download Episode #85 so all of this make sense. During the second part of the conversation, we discuss:

• The clothing Meb wears while on the ElliptiGo and traveling (hint, you can see tan lines from his CEP compression socks)
• Designing his own shoes, the Go Run Strada and Go Meb 3 with Skechers
• Where Meb has been this summer
• What to say to him when you see him
• Why he ran Boston in 2014 instead of the Los Angeles Marathon
• How he was cheering on the runners in 2013 in Boston right before the bombs went off
• How running Boston is like graduation day
• Why he made a personal commitment to go for the win in Boston 2014
• The rundown of the Boston Marathon and how he ran it (goose bump and crying alert!)
• How he became the first American runner in 31 years to win Boston and what an honor it was for him to lead 36,000 runners on that beautiful, historic day
• His faith in God and what God’s plan is for him to do
• What and why it was one of his favorite running experience ever, which was held the Friday before the Boston Marathon at Old Soul’s Church on Boylston Street
• The products including Krave, Ucan, Epson, CEP, Power Bar and ElliptiGo that help keep him strong and winning
• His future plans including a fall marathon, running the Olympic trials on February 13, 2016 which will hopefully stamp his ticket to Rio
• How running helps you be a better human being
• What Meb’s advice is for running the rest of your life

Meb’s latest book is Meb for Mortals and was our Book of the Month for June. Our Book of the Month for August is The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) by Hal Elrod.

You can find out the 11 Strategies of Living the Running Lifestyle by heading over to www.therunninglifestyle.com/join.

The Runner of the Week Segment is sponsored by Sport Suds. Having linger odor in your clothes? Or perhaps concerned about having phosphates, dyes, and bleach in your detergent. Sport Suds has none of that head over to www.sportsuds.com and use the code “RUNLIFE” when you check out to receive 15% off.

Anna Vocino shares:

• When her co host, Vinnie Tortorich, is mean
• How Anna is the anti Meb
• Why she is on the podcast
• Being the voice of ABC TGIT
• What time of day she does the best running
• What two things have really helped Anna with her running
• What thriving elderly people do
• What she does in the morning to get her day started
• How often she runs
• The funny name of her running club
• How she is an evangelical of the early risers
• How running is communion with other people
• Her experience of running a 10K Mud Run
• What type of run is next on her list of goals
• What happens when she gets lazy with strength training
• Why she loves the app, The 12 Minute Athlete
• Check out Dr. Jordan Metzl, Running Strong & Iron Strength
• Check out Balanced Athlete with Johnny Gillespie for strengthening
• How she gets motivated and why she signed up for the 10K Mud Run
• Why the 10K was so much fun
• How she calms down when her anxiety wants to take over
• Anxiety is access energy and how running can help with anxiety
• What is Hula Hoops with Anna
• What is her favorite shape and why she is obsessed with it
• How she picked her new car
• Find her at glutenfreeanna.com and on Periscope at Anna Vocino

Are you ready for Serena Marie, RD, to knock your socks off? Because she probably is going to. Serena talks all things electrolytes including:

• What Serena gives a shout out to
• How the body is great at self regulating electrolytes
• What electrolytes do
• How sodium regulates the total amount of water in the body and maintains the proper function of the nervous, muscular, and other systems.
• How potassium is responsible for regulating heartbeat and muscle function and is important in neuron function.
• Why extreme high or low potassium levels can cause irregular heartbeat, which can be fatal.
• How chloride helps maintain a normal balance of body fluids.
• Which electrolytes (hint Sodium, chloride and potassium) are lost through sweating
• You can find potassium is in fish, yogurt, beans, fruits and vegetables
• Vasopressin & aldosterone (hormones) will make it so if there is too little sodium, the kidneys will excrete less in the urine and sweat
• If there is too little water, the kidneys will excrete more sodium to maintain the electrochemical gradient
• Too much sodium means the body will excretes excess sodium through urine and sweat
• Excess electrolyte consumption will just contribute to additional excretion of sodium through urine and sweat
• Over 10,000 mg of sodium is stored in the body and why that is great for us
• Exceptions in regards to taking in electrolytes is for people with markedly elevated hyper/hypothyroidism and/or a salt restricted diet
• PubMed is like a Google for scientific, controlled studies
• What the salt on your body at the end of a run means
• Why people don’t feel great during hot runs
• Importance of eating a diet rich in micronutrients, so you don’t need to take in additional electrolytes
• What type of salt to take in (hint pink Himalayan)
• Hydrate to thirst - avoid being thirsty
• What to do all week long to be setting up your long run for success
• Eat water & micronutrient dense fruits and vegetables to avoid thirst and optimize hydration

Information gleaned for this episode were taken from the following studies

Study of 14 amateur marathoners (male): sodium concentration maintained http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3324692/

Higher temps impair performance r/t exercise induced hyperthermia

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3359364/#pone.0037407-Goulet1

Drink to Fluid to Thirst

http://www.ncbi.nlm.nih.gov/pubmed/24085484,

http://www.ncbi.nlm.nih.gov/pubmed/21454440

Serena and I discuss how our training is coming along and then I give a sneak peak at the raw conversation Jeff Galloway and I have on next week’s episode. Serena has been using Honey Stingers and Nutiva Organic Coconut Mana. I have been eating Hickory Smoke Strong and Kind Bars along with Energy Bits. If you want to try Energy Bits, you can receive 25% off when you use promo code RUNLIFE at checkout.

Serena and I are running the NYC and Chicago Marathons to raise $8000 for Action for Healthy Kids. Action for Healthy Kids expands school breakfast and lunch programs with healthy food. They also help bring back fitness in to the schools. What to help out the kids. Please head over HERE.

Enjoyed this episode? Please hit subscribe, share it with your friends, running group, whoever you think my enjoy some positive energy with a lot of laughter in their lives. :-) Run on my friends.

Contact:

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

Anna Vocino: Website: AnnaVocino.com, GlutenFreeAnna.com Facebook: /anna.vocino Twitter: @AnnaVocino

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

MEB. IS. HERE!!!!!!!! Meb is one of the nicest, most inspiring guys you will ever meet. Everything that’s said about his being such a sweetie is TRUE!!!!! Meb will make you be even more proud to be American (that is if you are an American) and to work even harder to achieve your running, health, and life goals. If you want to learn the "11 Strategies to Live the Running Lifestyle" (many of which Meb discusses during the interview), head over to therunninglifestyle.com/join. Meb and I discuss (boy do I like saying that!!!!!) the following:

• The VERY hard road he and his family took to come to the United States
• The not-great childhood memories he has and how he has used those memories to help him work hard for years and years to create a long, phenomenal running career
• You can learn more about his tough childhood in Run to Overcome
• What his second book, Meb for Mortals, discusses and how you can apply it to your own life and running journey
• How sports grew his self esteem and helped him make friends
• What you need to do to execute the best plan
• The highs and lows he has been through as a runner
• What he did with his wife when his friend Ryan Shea had died and his injury made it so he could barely stand up
• His favorite indulgence for his sweet tooth and how he watches his weight to be able to perform at peak performance
• What he believes is the key to success
• What he did after not qualifying for the 2008 Olympics in Beijing
• Why Meb attributes his success to hard work and mindset
• Why it’s sweeter to come back and win after you’ve been injured
• One of his most memorable NYC Marathon finishes
• A snapshot of the NYC Marathon course and what to look forward to if you get to run it
• What the MEB Foundation is and stands for
• The perks of running with Meb for the Meb Foundation in NYC and Boston
• The importance of being mentally and physically healthy
• When his next marathon is
• What his future plans are
• How a product named ElliptiGo , which was thankfully created in 2012, has extended his career
• Why the ElliptiGo is so much fun, how he uses it, and what it allows him able to enjoy
• When he puts the hammer down on the ElliptiGo

Next week, Meb and I (it is such an honor to say that) discuss more in depth about his training on the ElliptiGo, when and how he uses CEP compression socks, how he develops his own shoes with the designers from Sketchers, an in-depth discussion of his win at the 2014 Boston Marathon and how he did it, one of his favorite running community memories, if he is going to run a fall marathon, his plans for the Olympic trials and then hopefully the 2016 Summer Olympics in Rio, how to support other runners, and what are the keys to success for runners (and really anyone for that matter).

Our runner of the week is Chris Brogan, a business owner who uses running as a way to challenge himself and lead a healthier lifestyle. Chris specifically discusses:

• Being a Runner at 300+ pounds
• The surprising challenge he incurred at his one and only marathon and how he overcame it
• Why he has cut his mileage back
• What he enjoys about Spartan Races
• How Keep.Google.com helps him keep track of affirmations and the training that goes along with reaching his goals
• Mark Rippitoe and strength training for runners
• How Mark trains on the road
• Why he isn’t doing anything into the ground anymore
• Why you "have to play to win"
• Why to commit
• How he is going for a six pack instead of a keg

Our Go-to Real Food Dietitian, Serena Marie, RD, dives in deep about why to eat a nutrient-dense diet and specifically addresses:

• Why to choose a nutrient-dense diet instead of a fat adapted diet
• The simple carbs Serena recommends for performance such as raw honey, rice cakes and raisins
• Why use fat for fuel
• Why males and women with conditions such as PCOS can do well on a high-fat diet
• How to train for a high-fat diet 7-10 days before a race
• Why less than 100 g of carbs can wreak havoc on the body
• What are great sources of fat and sugar for a race which includes Coconut Manna placed in small plastic bags, honey stingers (caffeinated gel, not wafers), Jason’s nut butters, plantains in palm oil, honey roasted nuts (this has worked for me in the past), and sushi rice with bacon or coconut oil with honey
• Why Serena recommends Strong & Kind bars over Kind bars (we especially like the Thai Sweet Chili Flavor)
• How to read a nutrition label on fuel bars
• If you do better with liquids, have home made bone broth with coconut water and honey
• Why we’re big fans of ENERGYbits, how it helps prevent sugar lows, the nitric oxide in the bits which helps with fatigue, and how to use the before, during and after the run
• A Plan B to ENERGYbits, which doesn’t have nitric oxide to help prevent fatigue is Great Lakes Collagen

You can check out Serena's blog post about today's episode HERE.

As requested, Serena and I discuss how our training for the Chicago and NYC Marathons is coming along. We have a special “promotion” going this week to encourage you to help Action for Healthy Kids feed more kids with healthy school breakfast and lunch programs and provide fitness equipment. It’s DUMP YOUR CHANGE CUP WEEK!!!! Simply go to your local bank, get a picture of you dumping your coins and collecting your cash, then please visit:

https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192

and donate your cash. Our goal is to raise $250 by next week. I know we can do it! Email us a picture at http://www.therunninglifestyle.com/contact/ and we’ll post it on our Facebook page and blog. Every penny counts. The kids and us thank you in advance.

Products Discussed in depth: ElliptiGo ENERGYbits input "RUNLIFE" to receive a 25% discount on all products at checkout Honey Stingers Strong & Kind Bars, Sweet Chili Flavor Strong Bars, Madagascar Vanilla Great Lakes Collagen

Contact:

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

Chris Brogan: Website: ChrisBrogan.com Business: Owner Media Group Twitter: @chrisbrogan

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

Vicki Huber Rudawsky, a 2-time track Olympian shares with us how she used visualization skills, cleaning up her diet, sleeping more, listening to her body and two run in the 88 and 96 Olympics. What’s especially inspiring about Vicki’s story is she had a young child at home when she qualified for the 96 Olympics. We specifically discuss:

• How she overcame injuries
• Raising a child as a single parent and training for the Olympics
• How she has evolved as a runner through the years
• How her husband has really helped her stay healthy as an athlete
• The cross training Vicki participates in
• How much both of us like our ElliptiGo
• Vicki’s words of wisdom for runners

If you’d like to help provide healthy school breakfast and lunch programs for kids and support the show, please donate to Team Kari and Serena when we run the Chicago and NYC Marathons for Action for Healthy Kids. Click HERE to get the ball moving.

Our Runner of the Week is Marty Beene, who is a USTA Track and Field coach. Marty LOVES to run races, just LOVES to run races. He shares what are the three common mistake most runners (himself included) make, and his thoughts about how to keep on running. Marty, at 53 just ran his fastest 5K and 10K since 2001, and doesn’t have any aches and pains. When asked if Marty was going to run another marathon, he enthusiastically said, “Absolutely Not!”. He’s interested in running races every week because of the joy of racing. Every body is different. :-)

Serena Marie, RD, and I hang out and talk and laugh about how our nutrition has evolved. We share the food we were brought up on and how it’s different from what we eat today. Serena talks about the one food that drives her nuts, and I talk about who growing up I thought healthy food was for the really “weird” people. We definitely had some laughs during this conversation, but then again, we usually do. What Serena discovered from her own experience led her to research further and to counsel her patients in a different way. Let’s just say, as you know, Serena and I are on the same page about recommending a nutrient dense, anti inflammatory diet.

Vicki Huber Rudawsky: Facebook: /vicki.rudawsky

Marty Beene: Website: BeTheRunner.com Facebook: /BeTheRunner Twitter: /betherunner

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

Vicki Huber Rudawsky, a 2 Time track Olympian shares with us how she used visualization skills, cleaning up her diet, sleeping more, listening to her body and two run in the 88 and 96 Olympics. What’s especially inspiring about Vicki’s story is she had a young child at home when she qualified for the 96 Olympics. We specifically discuss:

• Transitioning from a high school athlete to a collegiate athlete
• What she did after her freshman year in college to be the best she could be
• How changing her mindset was “huge”
• Why it’s quality and not quantity
• How we evolve as runners
• Why keeping a running log is really important
• Look for reasons, not excuses
• What plays in to reaching your goals sometimes
• How she overcame the fear of running in her first Olympics

Next week, during part 2 of 2 of Vicki’s interview, we get more in depth with how she overcame injuries, the very challenging road she had from raising a child on her own to qualifying for the 96 Olympics, the amazing running community that treated her like family, how she has evolved as a runner through the years, the huge impact her husband has had on her running career, cross training, and what she recommends for any runner.

All kids in the US don’t have access to safe playgrounds and fitness programs and Serena Marie, RD and I are trying to make a difference by raising money for Action for Healthy Kids when we run the Chicago and NYC Marathons. Like the show, want to help kids? Please run over to [https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192] and please donate. Every dollar counts! Twenty Five dollars provides a school breakfast for a kid for an entire month and fifty dollars provides a fitness program.

Our Runner of the Week this week is Sarah Andrus, who is also a running friend of mine. Sarah shares how and why she became a runner “later in life” (at age 48), the races she has run, why she runs, and how she keeps motivated to keep on running.

Serena Marie, RD, talks glycemic index and why she doesn’t think it’s a great tool to use when evaluating what foods to eat. You need to look at all of the nutrients of a food item in addition to food combining. Serena also discusses when to eat high sugar foods and what foods are good to eat when trying to go to sleep.

Serena and I talk about how are training is coming along (let’s just say it’s been HOT on the east coast and our times have slowed down but have also give us confidence for the fall Chicago and also NYC marathons) and the progress we are making when it comes to raising money for Action for Healthy Kids. Everyone who donates during the month of July will be put in a raffle to win a 30 minute “hang out” session with Kari Gormley and Serena Marie, RD. Also, the person who donates the most amount of money will be a runner of the week in August.

Serena Marie RD and me (Kari Gormley) were asked to try SportSuds laundry detergent. My friends Becky Kotsifsas and Sarah Andrus wanted to get on the fun and try the detergent too as it states it takes the stink out of athletic clothes among other things. The four of us get on a four way call and all come to the conclusion that we were shocked how well it worked, not to mention being so impressed that it doesn’t use harmful chemicals such as phylates, parabens, and bleach.

Contact:

Vicki Huber Rudawsky:

Facebook: /vicki.rudawsky

Sarah Andrus: Facebook /sarah.baker.andrus Twitter: @sarahba Website: AvarahConsulting.com

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

Becky Kotsifas: Twitter: @BeckyKotsifas

Find out how to mix vacation with exercise when my husband, Robert Gormley, and I talk about different vacations we’ve taken around the world. John Bell, our Runner of the Week, has completed over 100 marathons around the world and discusses some of his favorite races. Some of the races discussed are Paris, London, Great Wall, and New York City. John shares his top tip for how to recover from a marathon when on a trip. Serena Marie, RD, talks about whether or not orange juice is a great choice. We also have an update on our training for the Chicago and New York City Marathons for Action for Healthy Kids. In addition, Serena and I review the FitBit Surge.

If you would like to help expand school breakfast and lunch programs and provide greatly needed fitness equipment for kids, please donate to Action for Healthy through https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192.

Robert and I specifically address:

· Our traveling background and how we met

· Some of the trips we have taken so “you” would know where we’re coming from

· How to mix cross training with vacation

· Why Paris is my favorite place to run

· Where some of our favorite beaches are located

John Bell discusses:

· Why the Wall of China Marathon is one of the most challenging in the world

· What is so special about Paris

· Why the London Marathon reminds him of NYC

· Comparing running in Rome vs Paris

· How he mixes marathon races and traveling at the same time

Serena and I talk:

· If orange juice is a great choice and what would be a better choice for nutrient density

· How our training for the Chicago and NYC Marathons are coming along

· Why donating to Action for Healthy Kids can make a difference

· How to listen to your body and not your training plan

· Our experiences with the Fitbit Surge, which is what our cohort, Dean Karnazes wears

Serena Marie, RD, and I discuss why beans are great for gut health and how to introduce beans into your diet. Remember: Beans are not a good choice for fueling, because you don't want to be running for the bathroom. We talk about how the fiber in beans is a better choice than the fiber in a grain such as quinoa. She also discusses how to cook beans and what she eats the night before a marathon.

When you have the option, it's a better choice to have cooked beans rather than canned beans.

Side note: Beans really don't have much protein in them, and when you look at the difference between protein and carbohydrates, they're not the best choice.

This was a podcast episode dedicated to our vegan friends who eat a lot of beans. Soak beans for four to six days until they sprout, and then you can eat them raw.

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If you're running the Chicago Marathon, please save the date for the evening of Friday, October 9th. Serena Marie, RD, and I are planning something special. The best way to stay in touch is to head over to www.therunninglifestyle.com and register for the 5 Questions to Ask Yourself To Start or live the Running Lifestyle.

It’s all about protein bars, Kari checking in with Jeff Galloway, and our runner of the week, Russ Perry. Russ talks about Ragnar trail races and running in Arizona. We’re having a protein bar parade. Woo hoo! Listeners of the show, well actually friends since they have contacted us, have been asking what are Serena Marie, RD’s, favorite protein bars and why. We hear you loud and clear so “we are a answering”. It makes perfect sense why bars are so popular as they are portable, easy, and convenient. Here’s what goes down on our protein bar focused episode:

• What Serena Marie, RD, looks for when selecting a protein bar
• WHEN (this is HUGE) to eat a protein bar
• Lara Bars and why Serena says the ingredient list is gorgeous
• Why Serena says to have the peanut butter cookie bar IF you are going to choose a Lara Bar
• Kind Bars and why Serena Marie, RD, has mixed feelings
• If Serena has a sweet tooth or not and what she has to be mindful of
• The strange breakfast I had before a 4.5 mile trail run with Team Healthy Kids teammate, Todd Miller
• Why Quest Bars are a treat and not real food enough for our Real Food Dietitian, Serena Marie, RD
• XO Bars and how they have a lot of fat and protein and the surprise ingredient
• Epic Bars which Serena likes and let’s just say I tried one (bison) and need to try some more as my first impression wasn’t a great one
• Bricks Bars which are made in Brooklyn, NY, use grass fed meat, whole ingredients and Serena says are so delicious
• Why we discuss Norway and how it brings on the “sillies” and why we want to hear from Norwegians
• Serena’s final recommendation when it comes to protein bars
• Our mantras when we go shopping so we don’t buy trigger foods
• We want to try more bars - just contact us through the contact form and by registering for the 5 Questions to Ask Yourself to Live the Running Lifestyle

Jeff Galloway is back, back again, but to check in to see how three weeks of running Galloway style in preparation for the Chicago and New York City Marathons are coming along. I had a lot of questions and comments about running the Galloway method and cross training, and Jeff answered them all. Like Jeff, Meb, and Dean Karnazes, I too am cross training with an ElliptiGo. Thank you ElliptiGo for sponsoring me with a “Go” (for short) for my fall marathon training.

If you haven’t heard, Serena Marie, RD and I are running both the Chicago and NYC Marathon for Action for Healthy Kids. Action for Healthy Kids provides grants for school breakfast and lunch programs and fitness equipment.

Donate Here!

Our runner of the week, Russ Perry, claims he is not a runner, but then is convinced that he is. Don’t you love those types of runners of the week? :-) We learn about the Ragnar Trail Race in Arizona (so want to do this race!), and how to train and not train for a race. It’s kind of funny what Russ reveals and a lot of people can probably relate. :-)

Contact:

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

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

Russ Perry: Website: DesignPickle.com Facebook: /russperry Twitter: @russperry

Part 2 of Jeff Galloway’s episode goes in depth and covers the following topics:

• How to run faster (Wow! Bring on the 26 mile-long run BEFORE the marathon) and lower your time by 15 minutes
• How to do speed repetitions the Jeff Galloway way
• What a cadence drill and an acceleration glide are and why you need to know
• How to avoid the slowdown of a marathon and achieve a negative split
• Why Jeff recommends swimming and using an ElliptiGO (I’m a HUGE fan of the “Go!”) as cross training activities
• What postural muscle strengthening exercises Jeff recommends
• How a Galloway group works
• Why Jeff Galloway is also a fan of Dr. Ratey’s work
• Jeff’s response to the biggest misconception about running being that you have to run nonstop to be a runner
• Why Jeff says “Take Charge of your Fatigue”
• Why Jeff doesn’t “drag” people in to running a run-walk-run sequence
• Jeff’s 13.1 Half Marathon in Atlanta on December 13th, which finishes in Piedmont Park

A runner and blogger who runs “Galloway Style”, Cambrey Fuller comes on the show as our Runner of the Week. Cambry shares how she was told she would need to use a cane if walking more than 200 hundred feet after having six surgeries on her ankle. Somehow, she has managed to go on to run 17 half marathons in 15 months including the Tinker Bell and Princess half marathons. By running, and surprising her doctor, not only is Cambry defying the odds, but she is thriving – especially after losing 180 pounds! This inspiring mom has thrown away her scale and focuses on how she feels and how her clothes fit. Cambry’s goal is to run the Auckland Marathon in 2016.

Serena Marie, RD, shares why she was so excited to read the article titled "Green vegetables, red meat and colon cancer: chlorophyll prevents the cytotoxic and hyper proliferative effects of haem in rat colon.", which was released by the National Center for Biotechnology Information (NCBI), which is part of the United States National Library of Medicine (NLM), a branch of the National Institute of Health. As you may know, Serena Marie, RD, loves red meat, as it’s such a great source of iron. As runners, it’s common for us to have low iron counts. According to the article, as long as you have greens with your red meat, the risk for cancer may go down.

Serena shared the new vegetable she is OBSESSED with: lambs quarter. Just sauté with onions and voilà. I shared a test called InsideTracker that I was given to evaluate and have seen great results thanks to the in depth analysis InsideTracker revealed. I was given specific foods to eat to increase my low levels of iron, vitamin D, and testosterone. The test was taken back in February and showed normal levels of cortisol, which can be high for endurance athletes. It will be interesting to see test results as I train for the Chicago and NYC marathons.

If you want to keep up to date with the Running Lifestyle, please visit www.therunninglifestyle.com/join and you won’t miss any updates or exclusive information. Plus, you’ll receive the five questions to ask yourself to be able to keep a running lifestyle.

Friendly reminder, Serena and I are running the Chicago and New York City marathons in support of Action for Healthy Kids. Action for Healthy Kids expands school breakfast and lunch programs to include healthy foods. They also provide grants to schools for much needed physical fitness equipment such as stability balls. A donation of $25 provides breakfast for an entire month for one student and $50 gives schools fitness equipment. Help us help the kids! https://donate.actionforhealthykids.org/events/kari-serena-run-new-york-city-chicago/e46192

Contact:

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

Cambrey Fuller: Blog: TheCambreyDiaries.wordpress.com Facebook: /TheCambreyDiaries Twitter: @CambreyDiaries

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

We discuss the Oakley New York City Mini 10K. My friend Sarah Boschung comes back on the show and brings her friend and colleague, Christy Bainer, to discuss what a wonderful experience the three of us had running Oakley New York City together. This was Christy Bainer’s farthest distance ever and she shares what a memorable race it was. We discussed:

• Why Christy chose this as her first race
• The joy of running with friends
• The details of the race
• Oakley clothes and sunglasses
• The course
• Tourist information about NYC
• Double Suites Hotel Times Square
• The Little Beet Restaurant
• An update about the official cat of the Running Lifestyle Show, Bruttus
• NYRR, like the BAA, putting on an amazing race

To receive updates and exclusive content from the Running Lifestyle, please visit:

www.therunninglifestyle.com/join

Contact:

Sarah Boschung: Facebook: /sarah.boschung