The Flourishing Experiment

Johnny Gillespie, a certified strength and conditioning coach, yoga teacher and meditation teacher shares with us how being present and mindful with our everyday movement impacts our running. We discuss how runners can use yoga to help them avoid injuries.Show Notes: What is a Strength and Conditioning Coach When do we start moving in a way that is not helpful for our bodies Ideal running form What to turn to when times get tough Where to run and eat in the Philadlephia and Wilmington, DE area Words to live byLinks to People, Businesses discussed:www.davidnichtern.comwww.genossteaks.comwww.massamotosushi.comLinks:www.empowerdyoga.comwww.balancedathlete.comwww.plexusfitness.com

Serena Marie, a registered dietician and nutritionist, shares with us what a fat adapted diet is, how to figure out how many carbs your body needs, and how to fuel as a fat-adapted runner on a long run. If you've ever wondered about the ideal food for training as a runner, or what to eat in general, this is the podcast for you. Is a high carbohydrate diet a good idea for runners? What is a fat-adapted diet all about? Serena has a lot of gold nuggets and her enthusiasm for a fat-fueled diet does not disappoint.Discussed this episode: Her Running History Why 5K training is more challenging than running Half Marathons What the difference is between a Dietician and Nutritionist What is fat-adapted running vs high cb running Fat adapted is less inflammatory on the body What can contribute to a “bad” run When to add carbs in if you are a fat-adapted runner Why high carb diet is not a great idea Women’s cortisol how it affects different parts of our body and why having some carbs can be good Why individualizing your eating plan is so key and more complex for a woman vs. a man When we increase carbs does it mean we are no longer fat-adapted and how to do it How to coordinate carb intake in relation to the days you train and when during the day Each body is different and how to add in carbs Fuel sources for long runs for fat-adapted runners When to take fat sources during a long run and when to take in sugar What Serena takes is honey and Energy Bits (receive 25% off when you type in RDFuel at check out at energybits.com) together to decrease inflammation for the later miles Kari’s plan to add in carbs Recipe for rice balls Kari’s plan (make a link to the plan that Serena made for me) that Serena gave Remember this advice is not to be taken instead of seeing your doctorSerena's Diet Recommendations PDFWebsite: www.SerenaMarieRD.comFacebook: facebook.com/serenamarierdtwitter: @SerenaMarieRDInstagram: Instagram.com/SerenaMarieRD

Lane Olives is a wife and mother of two who is balancing being a business owner, an employee, and who is currently training for her fourth marathon. During our chat, Lane discusses how running helps her connect with friends and her family, how it became inspiration for her to start her own business, and a special trick she does for avoiding blisters while she trains for a marathon.Races DiscussedAtlanta Half MarathonJacksonville Marine Corp Half MarathonSeaside, FLAtlanta MarathonKiawah, South Carolina MarathonWebsite: www.race-kred.comFacebook : www.facebook.com/RaceKredTwitter: @EarnRaceKred

Stephen (Steve) Brown is a husband, father, Team in Training coach, and someone with chronic leukemia who is sharing his passion for multi-sports one person at a time. He shares with us information about how to start running and where to invest your money in the sport, how to transition from a marathoner to a triathlete, how having chronic leukemia has changed his life, and how it's impacted others. There is a ton of inspiration in this podcast about how listening to your body is the best thing you can do.Races Events and Organizations Discussed in the PodcastTeam in TrainingPhiladelphia MarathonNew York City MarathonIron Distance Triathalon - Challenge Atlantic City - Challenge USASept 20 Cambridge MD IronmanFacebook: https://www.facebook.com/remissionmanTwitter: @stephensbrownWebsite: Remission Man

Peter Shankman is quite a character. He shares with us how he became a runner (one of his reasons is especially interesting to women) and how he balances training for an Ironman with his family and career. We discuss how Peter became a runner, how to fit in the training for an Iron Man, the mantra he says to keep on training for an event, why he listen to podcasts, and much more.Other topics discussed: His run in with the NYC police in Central Park Why he enjoys meeting new people How he fuels for races How he is connecting business people all around the country and Canada The 13 marathons he has run How he trained for his best marathon What activities help him feel “normal” since he has the trait of ADHD Favorite Travel Memory Upcoming Races Words to live by Running Recommendations for NYC (hint Central Park and West Side Highway)Running Resume Includes: Chicago http://www.chicagomarathon.com NYC http://www.tcsnycmarathon.org Philly http://philadelphiamarathon.com Houston http://www.chevronhoustonmarathon.com Stockholm http://www.stockholmmarathon.se/start/index.cfm?Lan_ID=3 Disney http://www.rundisney.com/disneyworld-marathon/ LA http://www.lamarathon.comIronman Resume: Cozumel Training for 2014 Louisville Iron Man in AugustPeter's Linkswww.shankman.comwww.shankminds.comhttp://themistakepodcast.comFacebook: facebook.com/petershankmanTwitter: @petershankman

Susan Nowell, a physical therapist of 10 years, joins us in this podcast as we discuss the most common running injuries, how to prevent them, and how to cross-train. One of the biggest challenges to making running a lifestyle is in dealing with injuries. It has been said up to 80% of runners will sustain some type of injury every year. We also learn about stage races and what goes in to the training to be ready for a stage race.Other topics discussed:What are the most common running injuriesHow to prevent injuriesWhat is a stage raceKey to cross trainingA great way to tie your shoesRead Susan Nowell's top 3 running injuries and how to avoid them.Upcoming Race - The Half-Ironman in TahoeHer Site - www.thebeyonder.com

Vinnie Tortorich is a best selling author, hit podcast host, and trainer to the stars. I asked him to interview me on my introduction podcast because he inspired me to do a lot of things, which is discussed through out the show. We take a lot of twists and turns during the interview and share a lot of laughs through describing what The Running Lifestyle Show is all about.

Vinnie’s book Fitness Confidential

People Vinnie and Kari discussed:

Marathon Training Academy

Chris Costman Anna Vocino

Timothy Noakes

Dr. De Agostino

Serena Scott Thomas

Jessica Gotleib

Dean Lorey

Peter Segal

Stephan Brown

Shannon Greifer

Tim Olson

Joann Baxas

Chris McCormack

Rich Roll

Mark Sisson

Howie Mandall

Dr. Sarah Gottfried

Races discussed:

Boston

LA Marathon

Ohi Marathon

Vinnie’s links:

Facebook: www.facebook.com/angriesttrainer

Twitter: @VinnieTortorich

Website: vinnietortorich.com