The Flourishing Experiment

Jeff Sanders is the host of the 5 AM Miracle podcast, a 10-time marathoner, productivity strategist and a highly motivated guy who shares his love of running with us. He shares with us how he structures his time to accomplish his goals and maintain a healthy lifestyle.Show Notes What happened when he returned from studying in Prague How he started to get his health back The mistakes he made running his first of 10 marathons Productivity strategies The power of intentionality What running does for him What he has found out the hard way in regards to running His favorite app to grab his thoughts while running What to listen to while runningApp discussed: Say it Mail itQuotes discussed:"Never limit where running can take you.” Bart Yasso“The miracle isn't that I finished. The miracle is that I had the courage to start.” John BinghamShout outs:Johnny Gillespie (episode 7) of Balanced AthleteSteven Brown (episode 4), coach for Team in Training Website: Jeffsanders.comFacebook: facebook.com/jeffsanderstvTwitter: @jeffsanderstv

Joanne is a PT, yoga teacher, massage technician and world-class athlete who shares with us the importance of being present not only while running, but every day. We discuss how and why creating a team to treat you as a runner is important, tips and tricks to think of while running in addition to the all-important question of why we run.Show Notes: Joanne’s education and experience as a World Class Athlete What is integrative PT and how yoga plays a role The importance of having the time to ask a patient about their history including their childhood to better be able to diagnose what is happening with their pain Why having a team to help you heal is key When you are at dis-ease and how it can turn to disease "The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they bloom like flowers’"Thich Nhat Hahn Run while you are running and what that means Why running without music and podcasts (sigh!) is a good idea Tips of what to do during the day to keep yourself injury free How to run on different types of surfaces What to do every hour during the day to help keep you present Joanne’s mantra of breathe in and think "I am", breathe out and think "here now", breathe in “I am”, breathe out “At Peace”Joanne’s links:Ambrogi Integrative Health Services Inc.http://empoweredyoga.com/[email protected]

Sarah shares with us her experiences as a runner in NYC including many races and places to train along with her favorite places to eat. I chime in with my favorite restaurants and my experience running the Staten Island Half Marathon. We also talk with Serena Marie RD about the food of the week.Here are Sarah’s recommendations on running and eating in the NYCPlaces to Run in NYC:Central Park: My favorite place to run in Central Park is the Reservoir. It is a 1.5 mile loop so it is easy to keep track of your distance; there are also three other long distance routes to choose from in the park--6.1 miles, 5.2 miles, and 1.7 milesRiverside Park along West Side Highway: My favorite place to run because you have incredible views of the Hudson River as well as other NYC landmarks such as the Freedom Tower and Statue of Liberty; the running path stretches from the George Washington Bridge to Battery Park. There are several amenities along the way such as bathrooms and water fountains. Prospect Park: For those who don't live in Manhattan or want to explore another borough, Prospect Park is a wonderful place to run in Brooklyn. Brooklyn Bridge Run: Running across the Brooklyn Bridge (1.1 miles) affords beautiful views of the NYC skyline if you start in Brooklyn and run to Manhattan. If you decide to start in Manhattan and run across the bridge to Brooklyn, you can stop at Grimaldi's Pizzeria for a slice of pizza or the Brooklyn Ice Cream Factory for a scoop of delicious ice cream. Watch out for the cyclists on the bridge! Races Discussed on the Show:TCS New York City Marathon: http://www.tcsnycmarathon.org/ The marathon will be on November 2, 2014.Philadelphia Marathon: http://philadelphiamarathon.com/NYC Half Marathon: http://www.nyrr.org/races-and-events/2014/nyc-half5th Avenue Mile: http://www.nyrr.org/races-and-events/2014/nyrr-fifth-avenue-mileStaten Island Half Marathon: http://www.nyrr.org/races-and-events/2014/staten-island-halfNYC Runs: sponsor several runs in the New York Metropolitan Area (including Roosevelt Island) http://nycruns.com/ NYC Restaurants:Pure Food and Wine: all raw and vegan; http://oneluckyduck.com/pages/pure-food-and-winePeacefood Cafe: vegan; http://www.peacefoodcafe.com/Grammercy Tavern: http://www.gramercytavern.com/ABC Kitchen: http://www.abchome.com/eat/abc-kitchen/Sushi Nakazawa: http://www.sushinakazawa.com/ Restaurants I recommend:Blue Ribbon Sushi http://www.blueribbonrestaurants.com/rests_sushi_man_main.htmKefi (Greek) http://kefirestaurant.comPure Thai Chop House http://www.purethaishophouse.comPatsy’s http://www.patsyspizzeria.usPick a Bagel http://pickabagel3rdave.com/food-delivery-TW/pick-a-bagel-3rd-ave-new-york-city.3297.r?QueryStringValue=6LV3pEuqQxAV/xLavJstYQ==Poke Sushi http://pokesushinyc.com(Looks like Topaz Thai is no longer open in NYC.) Fun Things To Do in NYC from Sarah:Chelsea Market: Grab some food at one of the many restaurants located inside Chelsea Market (Beyond Sushi and One Lucky Duck are personal favorites) and take your food to The High Line for a picnic. The High Line is a public park built on a rail line elevated above the streets. http://www.chelseamarket.com/; http://www.thehighline.org/Brooklyn Bridge Walk: I personally like to start in Brooklyn and walk to Manhattan--beautiful views of the NYC skyline. South Street Seaport is nearby when you finish the walk and can be a nice place to grab lunch or a boat ride. If you start in Manhattan and walk to Brooklyn, make sure to check out the Brooklyn Bridge Park when you come off the bridge (http://www.brooklynbridgepark.org/)Cloisters: Such an idyllic spot in Manhattan (http://www.metmuseum.org/visit/visit-the-cloisters). Located in Fort Tryon Park in northern Manhattan, the Cloisters offers magnificent gardens, works of art, and concerts.9/11 Memorial: Beautiful and moving. Also, make sure to check out the newly opened museum (http://www.911memorial.org/museum). Kari’s Must Have Book for Sightseeing with Kids in NYC:City Walks with Kids: New York: 50 Adventures on FootGet in Touch with Sarahhttps://www.facebook.com/sarah.boschung?fref=ts

Rebecca Farrell, mom and small business owner, shares what makes her motivated to run 5k races. We discuss the challenges of owning your business while taking care of your family and yourself. Also discussed is the love of all things Disney.In this episode, we discuss:- Challenges of being a mom and business owner, along with moving from a walking city to a driving city- What happens when you are put on modified bed rest and how that affects your body for after baby- What motivated Rebecca to train and run her first 5K- Rebecca’s best feeling while running- What is motivating to get the training in for the next 5K- What Kari has to say about people watching you while you’re exercisingRaces Discussed:http://www.rundisney.com - Run Disneyhttp://www.ruggedmaniac.com - Rugged Maniachttp://atlantatrackclub.org/events/view/2014-atlanta-marathon-and-thanksgiving-day-5k Atlanta Half Marathonhttp://jeffgalloway131.com - Jeff Galloway Half MarathonStores/Businesses Discussed:http://www.phidippides.com Phidippideshttp://www.dvcrequest.com Dave’s Vacation Club ServicesGet in Touch with Rebecca:Website: www.rebeccamfarrell.comFacebook: https://www.facebook.com/RMFarrellIncTwitter: https://www.twitter.com/rmfarrellinc

This episode brought tears to my eyes. Get ready to hear how a running program for girls who are in 3rd through 5th grade changes their lives and teaches them key lessons for life through conversations, games and running. Kim Chitty, executive director of Girls on the Run Delaware, and Liz Baldwin, marketing director of Girls on the Run DE, share what the program is all about and how it's not only impacting girls’ lives, but their families and communities too. Topics discussed are:- What is mission of Girls on the Run (GOTR)- What is included in this 75 minute program that takes place twice a week after school for 10 -12 weeks- The importance of setting a goal for yourself and how chipping away at it week after week makes it happen- The FUN race day experience- How it began with Molly Barker in Charlotte, NC in 1996- How Nationally Ranked Runner Haley Pierce got her start in running- How Kim and Liz balance their roles at GOTR with family and their own wellness and running- What Kim does not want written in her obituary- How and Why to learn how to say No (hint, not Nancy Reagan type of No)- The impact one person can make- Pricing and Registration for GOTR- How to donate through the charitymiles.org app to support GOTRLinks:Website: www.girlsontherunde.orgFacebook: Girls on the Run DelawareTwitter: @GirlsontheRunDE

Three opinions of the Delaware Marathon Festival and comparing the race to the Caesar Rodney Half, Nike Women’s Half in DC, Rock 'n' Roll Philly, and Rehoboth Beach Seashore Half Marathon.Races discussed in addition to the Delaware Marathon Festival half marathon:Caesar Rodney Half Marathon, Wilmington, DENike Women’s Half in DCRock n Roll Philly Rehoboth Beach Seashore Half Marathon

Angie and Trevor Spencer: Running Can Change your life - Angie and Trevor discuss how and why Angie decided why to run a marathon in between pregnancies and how it changed her life. She had it in her head that she had to run a marathon, so she did. Through this journey, Angie inspired to Trevor to run marathons, which has helped them grow their business while inspiring others. Why Angie started running long distances What injury Angie had to overcome to run her second marathon and what she learned from it How Trevor didn’t really like to run and how he became a marathoner Angie’s new found way of eating and how it impacted her energy Books that have inspired Angie How crossing a finish line can be transformative Trevor’s new running inspiration The story of Marathon Training Academy’s tag lineBooks DiscussedFitness Confidential by Vinnie Tortorich with Dean LoreyWhy We Get Fat and What to Do About it by Gary Taubes

Ryan Callahan, from Philadelphia Runner, discusses the latest and greatest in running shoes and gear, why its key to get properly fitted for running shoes, and products that help you recover. He also shares tips how to transition in to running and the different types of running clubs you can join. Sprinter who went from UC Boulder to Philadelphia How he started long distance running (it took a bit of time) How running clubs are social clubs DC Shake Shack has a running club, Fishtown Beer Runners, Young Involved Philadelphia and Philadelphia Runner have running clubs Why go to a speciality store to get running shoes Trends in running shoes What is important when selecting apparel Why to think about purchasing a GPS system Why its so important to have measurable goals and the tools that you can use to measure your goals Products that help you with recovery Must have products for the summerRunning stores are amazing places to not just get fitted properly for shoes, but to also connect with fellow runners. I frequent my local running store, and if they don’t have something in stock, then I go to Amazon. I want what is best for you and getting fitted properly is key. If you are unable to stop in at your local running specialty shop for shoes or products, then I recommend you go online. The products listed below are links to Amazon and do provide a commission to me. This commission helps keep the show running.Here are links to products Ryan discussed:Garmin Forerunner 910XT Sport Watchj/fit Super High Density Foam RollersThe Stick Massage StickVitalsox Compression SocksNathan Hydration BeltNathan Handheld Water Bottle CarrierHeadsweats Sports HatLa Roche-Posay Facial SunscreenNathan Training JournalCheck out:RunkeeperNike FuelPhiladelphia Runner

Three opinions of the Nike Women’s Half Marathon in DC April 27, 2014 and comparing the race to Disney Princess Half, Disney Wine and Dine Half, Rock n Roll DC Half, Caesar Rodney Half, and Delaware Half. We also introduce the food of this week: tomatoes. Listen in to learn about some new recipies.Races discussed in addition to the Nike Women’s Half Marathon:- Caesar Rodney Half Marathon, Wilmington, DE- Delaware Half Marathon, Wilmington, DE- Disney Princess Half Marathon, Orlando, FL- Disney Wine and Dine Half Marathon, Orlando, FL- Rock ’n Roll DC Half Marathon- Cherry Blossom 10 Miler - Washington, DC

Elsie is a Mom, Yoga Instructor, Podcaster, and is Libsyn’s podcaster happiness expert. She shares with us many ways to slip in activity when you can’t run and how to nurture yourself through tea, essential oils, sleep and yoga. Elsie shares the essential hip opening yoga poses for runners in addition to the importance of back bends.Going from Actress in Hollywood to Mom in PittsburghHow to slip in activity as she is currently not runningHow she balances teaching yoga with her family lifeWhat to do when you want to reach for caffeineListening to your thoughts and what they’re telling youWhat is the worst thing you can do with your lifeHer favorite essential oils and what they do for her confidenceSummer ice tea with Dandelion and Chamomille is a favorite right nowFavorite yoga poses for runners which are lounges, Pigeon, Half Frog Pose, Pigeon #2, Hero poses (one of my favorites) and back bendsLinks for yoga poses Elsie recommended:https://www.youtube.com/watch?v=BSVoNqSuvyQ&list=UUSGwcLCOVFxy-X3w98cQ-RQhttps://www.youtube.com/watch?v=4C21NbWGNjY&list=UUSGwcLCOVFxy-X3w98cQ-RQhttp://elsiesyogakula.com/wp-content/uploads/2007/02/ardha-bhekasana.jpgTwitter: yogeekhttp://instagram.com/yogeekshepodcasts.comhttp://thefeed.libsyn.com/podcast