The Flourishing Experiment

If you’re racing around or just visiting Disney World, you won’t want to miss this episode. My husband Robert Gormley and I talk about where to run and not run at Disney World. In addition, I discuss my favorite and not-so favorite restaurants to eat gluten free while Robert talks about all the dishes he enjoys (with gluten) in our four visits in the past four years to Disney World. We also talk about the deluxe hotels we have stayed at ands also discuss a moderate hotel we are looking to stay at next year.

Serena Marie, RD joins the show for Free for All Friday and discusses the food of the week, micro greens.

Cheryl Brown, personal trainer and running coach, shares with us how she started running and what is the key to success for beginners. We discuss the number one mistake new runners make, the equipment a runner needs, how to strength train at home, and how to mix things up when you’re looking for a change.

Valerie Groth shares with us how completing a run you never thought possible can help you realize that the impossible is possible. From a life coach and social worker, we hear how finding the one thing that makes you get outside of your comfort zone can make a huge difference in your relationships and how you view the world. Val gives some great tips about what to have while running a race, and where to find motivation.

Kari discusses Jeff Haden’s article "7 Things Happy People Do" and how running is integrated with happiness. Serena Marie RD comes on the show and reveals the Food of the week and why garlic is a great herb to eat. Kari and Serena share many recipes of cooking with garlic.The Running Lifestyle also launches its first Monthly Challenge which is (drum roll please):Write down 3 things you are grateful for 5 times a week. Being grateful for the small things is something happy people do.I’d love to hear what you are grateful for and how the challenge is working for you. Please check in with your progress on Facebook, Twitter or by emailing me and we can help keep each other be accountable to writing down what we are grateful for.Serena Marie, RD discusses garlic and how it's great for our hearts and rich in sulfur and selenium. Serena likes to make her own salsa with uncooked garlic tomatoes, avocado, and cilantro. She also likes to roast broccoli in a 400 degree oven with lemon and parmesan. When the brocolli comes out of the oven, toss it with pine nuts and fresh garlic. Himalayan salt is her preferred type of salt. It doesn’t need to be iodized because its already iodized.Kari puts garlic in a marinade or salad dressing and presses a lot of garlic at once. By pressing a lot of garlic at one time, it makes it possible to save the extra and use in other recipes.

Nichole Bukowski, a runner, educator, Balanced Athlete instructor, Spin instructor and yoga instructor shares her passion. If you’re having a challenging time right now, then you definitely want to drop everything and listen to Nichole. I had goose bumps interviewing her and I wonder if you will too listening to her story.Show Notes Running as a Kid Watching the Boston Marathon as a student at Boston College and the tool of visualization Her first marathon and how she was connected How she cross trains and teaches at the same time The School she runs (pun intended) and how movement helps students Why run with friends and/or a running club How running got her through a divorce and job loss at the same time Her favorite quotes to get “fired up” The Magic of Marathon Monday Nicholes’ Go To Words of Encouragement:“Live in the Moment You are In”“Meet yourself where you are at” LinksSommerville Road RunnersContact Nicholehttps://www.facebook.com/nichole.bukowski.9?fref=ts

Nicole Randazzo, occupational therapist (OT) shares with us the power of having our bodies in a calm state to be able to attend to everything we need to attend to on a daily basis. Understanding what physical activity makes us feel our best and then fitting it in the day needs to be a priority and Nicole discusses her trick to get it in.Topics Discussed What is sensory processing and why should we care Why diagnosis such as autism, ADHD-PI, and sensory processing disorder are on the rise Executive functioning, what it is and how it affects your life The power of knowing what type of movement helps bring you in to a calm state An activity in schools to help center children that all people can use What’s going on if you find that, as you age, you get motion sickness earlier than you think The go to mantra Nicole has to make sure she is able to juggle family and career while seeking balance Reach out to Nicole via [email protected]

Serena Marie, RD joins Kari to talk about collard greens and why they are so good for us. In addition, Kari chats one-on-one about how connection and intention go together and how this led to Kari meeting her husband.

Megan Martin shares with us how she went from hating running, to competing in Iron Man’s, to qualifying for the Olympic Trials to almost dying. She shares with us her motivation and the surprise she had during her recovery.Show Notes and Mentions How she went from hating running to liking it What she tells her training clients to get them motivated to start running How she balanced running when she was newly married How she almost died How her life drastically changed after her illness Words of Encouragement How she balances life and exercisLinks:TNT FitnessMike O’ RaleyRecommends BOB Ironman Stroller (affiliate link)JFK Ultra Marathon goes through HagerstownC&O TowpathMantra “It's supposed to be hard. If it wasn’t hard, everyone would do it. The hard… is what makes it great.” Jimmy Dugan in A League of their Own.Find Megan on Facebook at Megan Knepper Martin.

Bob shares why metabolic training is what so many Olympians are using to gain metabolic efficiency, also known as a fat-adapted diet, instead of a traditional high-carb diet. We find out what he eats and his favorite go-to sources of energy while training for hours. We also discuss his approach to habits in regards to food and hear how he avoids injuries by his daily morning ritual.Show Notes: Bob’s education (he’ quite the educated man) His own experience and how it has changed his eating plan and also the athletes he works with How decrease your risk of gi distress What Generation UCAN Generation UCAN Nutrition is and why its growing in popularity What Bob eats and when to take in fuel when endurance training How to make your own fuel for long distances Having a healthy relationship with food How he stays injury free as an endurance athleteShout Outs: Vinnie Tortorich www.vinnietortorich.com Angie and Trevor www.marathontrainingacademy.comContact BobEmail: [email protected]: www.fuel4mance.comBlog: http://bobseebohar.blogspot.com

Serena Marie RD and Kari discuss how beets are one of the healthiest foods and why they’re great for runners. In addition, Kari discusses the power of intention and relates it to what Joanne Ambrogi and Jeff Sanders said in their episodes.Beets are great because they have a nitrate count. This is good for us because nitric oxide helps us runners run longer and with out feeling tired. Nitric Oxide is best if consumed frequently. Other sources are nitric oxide are dark green leafy vegetables, spirulina algae and cherries.Serena likes to have beets: 400/425 oven with oil and make soft - she likes finely cut beets with feta cheese in salad.Kari likes to have beets: in tinfoil, not washed and throw on the grill for an hourGoat cheese with beets with a spring vegetable mix with a home vinaigrette Serena suggests taking leaves from beets and taking them off and putting them together with the spring mixBeets and oranges go together a lotShout Outs:Sam Andrus Marathon Training AcademyWait Wait Don’t Tell MeVinnie TortorichFitness ConfidentialAnna VocinoPodcast MovementGrant BaldwinJasper RibbersJohnny Gillespie & Empowered Yoga"You are the Average of the Five People you Spend the Most Time With”A challenge for you: When you are ready to do something, ask yourself, "What is the intention of doing what I am about ready to do?"