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The Flourishing Experiment

Updated 1 day ago

Education
Self-Improvement
Health & Fitness
Fitness
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What does it mean to flourish? Join Resilience Trainer and Certified Applied Positive Psychology Coach Kari Gormley as she interviews scientists, experts, coaches and authors on how to live a flourishing life. You'll hear the latest research and recommendations for growing and strengthening your relationships, identifying your passions and priorities, and living healthier, happier life. The Flourishing Experiment podcast starts where The Running Lifestyle Show crossed the finish line and is a great listen for avid runners, casual athletes, or anyone looking to make a positive change in their life. Listen along to learn how you can go from functioning to flourishing!

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What does it mean to flourish? Join Resilience Trainer and Certified Applied Positive Psychology Coach Kari Gormley as she interviews scientists, experts, coaches and authors on how to live a flourishing life. You'll hear the latest research and recommendations for growing and strengthening your relationships, identifying your passions and priorities, and living healthier, happier life. The Flourishing Experiment podcast starts where The Running Lifestyle Show crossed the finish line and is a great listen for avid runners, casual athletes, or anyone looking to make a positive change in their life. Listen along to learn how you can go from functioning to flourishing!

iTunes Ratings

198 Ratings
Average Ratings
175
9
6
2
6

Awesome!

By SoudertonRunner - Apr 16 2018
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What a fun show! Great to listen to for all runners Joe D

Great info!!

By Bella7645 - Jul 20 2017
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Kari and Serena are so fun and informative. My absolute favorite podcast!

iTunes Ratings

198 Ratings
Average Ratings
175
9
6
2
6

Awesome!

By SoudertonRunner - Apr 16 2018
Read more
What a fun show! Great to listen to for all runners Joe D

Great info!!

By Bella7645 - Jul 20 2017
Read more
Kari and Serena are so fun and informative. My absolute favorite podcast!
Cover image of The Flourishing Experiment

The Flourishing Experiment

Latest release on Feb 20, 2020

The Best Episodes Ranked Using User Listens

Updated by OwlTail 1 day ago

Rank #1: 251: Top Three Health Practices to Live a Flourishing Life

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Welcome to the FIRST episode of The Flourishing Experiment podcast! This week we’re keeping in line with what adds to longevity: how you take care of your body. Our guests, human potential coaches Johnny and Sara Gillespie, share the importance of focusing on your feet, surprising cardio recommendations and some notes on heart rate training. Later on, I share an experiment that worked out really well on a recent trip to Barcelona and Paris!

Please go HERE for this episode’s show notes.

Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!

Sep 12 2019

45mins

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Rank #2: 49: How to Run Injury-Free with Chi Running

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Serena Scott Thomas, Chi Running coach, explains how to run with Chi Running principles in addition to sharing her love of running. Serena oozes inspiration on how to get out of bed and go for a run. We hear from John Harris of the Back of Pack podcast about what happens when you are the last person to finish a race. Serena Marie, RD, tells us how to pick the best dark chocolate.

Dec 18 2014

1hr 16mins

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Rank #3: 203: Whole30®, Shake Yo' Sugar Habit, Deficiencies & More

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Kari and Serena Marie, RD, dive into how they use social media to learn how to cook, Kari’s experience on the Whole30® Reset, Serena’s Shake Yo’ Sugar Habit program, how Serena is the Poo Poo Po Po, the importance of B12, K2, and more.

The Flourishing Experiment continues in 2018! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.

Click HERE to find out how you may qualify for a better life insurance rate by being a runner through HealthIQ.

Find out the 11 Strategies to Live the Running Lifestyle HERE.

Click HERE to receive special gifts and to be part of Team TRLS.

Please go HERE for this episode’s show notes.

Feb 01 2018

1hr 20mins

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Rank #4: 190: How To Rev Up Your Metabolism

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Sara Gillespie—a personal trainer, certified Balanced Athlete coach, yoga instructor, and collegiate swimmer—shares why she’s passionate about kinesiology (the study of body movement mechanics). Through Sara’s deep knowledge and experience, she shares the one exercise that runners need to do before running, how to decide whether or not to run a race, her experience with a thyroid disorder, things to be aware of (especially for women as they age), and how to do a pull-up. Serena Marie, RD, and Kari discuss what their current running routines look like, how vitamin C and zinc help heal burns, and which nutrients can help rheumatoid arthritis sufferers.

2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.

Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.

Find out the 11 Strategies to Live the Running Lifestyle HERE.

Please go HERE for this episode’s show notes.

Aug 24 2017

1hr 19mins

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Rank #5: 80: Protein Bars as Fuel w/ Serena Marie, RD

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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

Jul 02 2015

1hr 18mins

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Rank #6: 109: Gear Up for 2016: Wake Up Early, Work Out, & Start Your Day Right

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Podcaster and author Jeff Sanders tells us how you can get your day off to a great start, Runner of the Week, Becky Fedora Clayton chats about her first marathon experience and how to fit training into a busy lifestyle, and Serena Marie, MD talks about how to squeeze Vitamin A into your diet to combat dry skin.

Jeff Sanders

Host of The 5 AM Miracle Podcast, Jeff Sanders, discusses his book, The 5 AM Miracle: Dominate Your Day Before Breakfast with Kari and how it relates to running:

  • Learn about his five key points to live your life as the sun rises and to continue that pursuit all day.
  • Purchase his book here.
  • Practice asking yourself, “What would the hero of my story do today?”
  • Hear about his goal to run the Leadville Trail 100 run
  • Discover the “new way” to use vision boards and why it’s more about the process than the end result.
  • Hear why setting the core anchors of waking up, working out, and starting your work for the day are vital.
  • Learn how he got over his injuries and allergies through proactive rehab.
  • Practice setting the boundary to go to bed early in order to get up early in the morning.

The Runner of the Week segment is sponsored by Sport Suds, which is a laundry detergent that is perfect for newborns’ clothes, scent free, and safe for your delicate septic system. As a listener of TRLS, you can receive 25% off your entire order when you run over to www.sportsuds.com and enter code RUNLIFE at checkout.

Runner of the Week: Becky Fedora Clayton

This week’s Runner of the Week, Becky Fedora Clayton, is a busy wife and mom to a toddler who chats about her first marathon and how she fit marathon training into her schedule.

  • Discover why she started running in 2010 and how she decided to run a full marathon five years later.
  • Learn how she felt after conquering her first 5K in East Boston.
  • She details what she does when she feels like she wants to stop during a race.
  • Find out how to get your kids involved in your training plan.
  • She talks about her top reasons why she runs and what it gives her.
  • Becky tells Kari her 2016 running goals. What are yours?
Mike Clarke

Mike Clarke, founder of the January 31, 2016 Big Beach Marathon and Half Marathon in Gulf Shores, AL gives us a little history lesson and some interesting facts about Alabama.

  • Roll Tide (Alabama) versus War Eagle (Auburn): Kari learns more about Alabama’s fervor for football.
  • Learn where Mardi Gras actually originated. (Hint: It’s about an hour’s drive from the Big Beach Marathon.)
  • Mike gives us a rundown on Alabama’s two seasons.
  • He suggests visiting Bellingrath Gardens and Home during your visit to Alabama.

Don’t miss out on your exclusive 15% discount when you enter RUNLIFE during registration checkout at http://bigbeachmarathon.com/register/.

Serena Marie, RD

Kari chats with Serena Marie, RD, about her dry hands update and how Vitamin A deficiency may cause dry skin.

  • Note: Serena Marie, RD, is not a skin expert.
  • In terms of giving up dairy for very dry hands, Serena’s first reaction was that certain people will have reactions to dairy because it can trigger autoimmune reactions, especially commercially produce dairy.
  • Serena has read a correlation study that suggests that Vitamin A deficiency may cause dry skin.
  • Vitamin A is tricky to supplement, but liver is an excellent source. (Serena gives us some tough love. Think frozen liver cubes.)
  • Cod liver oil, grass-fed dairy, and fermented butter are all good sources of Vitamin A.
  • Always pair vegetables, such as orange veggies, red peppers, and yellow peppers with a fat to get in some extra Vitamin A.
Upcoming Races

Check out our Events page to see which upcoming races Kari is attending.

Head on over to www.therunninglifestyle.com/join to sign up for the exclusive e-mail list and to receive the 11 Strategies to Live the Running Lifestyle.

Next week, Serena Marie, RD, previews the most important nutrient-dense foods to eat in order to feel your best in 2016.

Namaste TRLS brothers and sisters!

Contact:

Jeff Sanders:

Website: jeffsanders.com Twitter: @jeffsanderstv

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

Dec 31 2015

1hr 9mins

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Rank #7: 77: Part 1 of Jeff Galloway - Running a Different Way

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Jeff Galloway, Olympian and running coach to millions, comes on the show to explain how you can run the rest of your life. He’s been running for 57 years, and does a marathon a month, and definitely leads by example. We had such a fascinating conversation that it’s been split up in to two episodes. During the first part of our discussion we talk about:

·         Jeff’s experience as an overweight kid and how he started to run (it might surprise you)

·         Going from the Navy to training for the Olympic Trials and what helped him qualify for the Olympics

·         How he has helped millions of people start and/or continue running

·         How to empower yourself through running

·         How to take control of your mindset to be able to take control of your running

·         Why and how the changes in the run walk run configurations have taken place

·         What a magic mile is and why it’s important for marathon training

·         What to do if you are running two marathons in a short period of time

Next week we’re going in to specific details of how to start running, get faster, how to strength train and cross train, and why moving/running is so important for our brains.

Looking to find out how you can live your mantra through running? Click HERE and register to find out how you can get out of bed before the alarm goes off. You’ll also be registered to receive occasional emails about training tips and upcoming podcast episodes.

Liz Whitteberry comes on as our Runner of the Week, and by the end of the discussion, I’m ready to come down to Texas and run every race there is. Liz and I talk about:

·         Why she wanted to run Chicago Marathon

·         Her background as a mom, wife and professional

·         What she realized when turning 40 and the changes she knew she had to make

·         What happened every time she took an exam

·         What a lifetime of inactivity has on the brain and the body, what being active brought in to her life 

·         How she started running and why she doesn’t recommend it 

·         How long it took to build up 3 miles

·         How joining a Galloway group in 2009 changed everything for her

·         Races Liz recommends which are Cowtown Half Marathon in Ft Worth which also has a 5K, 10, Half, Full and Ultra, Ft. Worth Marathon, Trinity River Marathon, Texas Threesome, Texas Quad, Wine, Not a Marathon, and Not a Marathon Wine Again

·         Liz’s Inspiring Quote “You just might be the spark to someone else that might get someone to run or go another distance”

Serena Marie comes on and answers Lawrence Johnson’s question regarding what is the ideal body fat percentage for a runner.

·         Why it’s hard to have an exact percentage

·         Why you don’t want to be a certain body fat percentage the entire year

·         How Serena is saying that same thing as the authors of our book of the month for May and June, Meb Keflezighi of Marathon for Mortals and Dr. Jordan Metzl from Running Strong 

·         What leads some runners training for long distances to weight gain

·         What to eat after a long run to refuel and replenish

Next week, Jeff Galloway is back on the show to finish our discussion and to give specific recommendations when it comes to runners trying to get a BQ, how to start running, cross training, strength training and what exercise does for the mind.

Jun 18 2015

1hr 6mins

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Rank #8: 126: Respecting Your Body Type and Mechanics: Running for the Long Haul

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Author Margaret Webb (of Older, Faster, Stronger: What Women Runners Can Teach Us All
About Living Younger, Longer
) returns to talk about race
etiquette, body image, and ways to live a healthier, longer running
lifestyle. Serena Marie, RD, and Kari fill the Gratitude Jar this
week and also talk about what stress and cortisol levels do to the
body. Serena recaps the
Eileen C. Dugan Memorial 5K
that she recently ran, and Kari
updates listeners on her back injury.

Featured Guest: Author Margaret Webb

Kari and Margaret Webb, from self-titled Episode
48
, converse about what’s going on in Margaret’s life right
now, race etiquette, body image, the top seven ways to live a
healthy life, and much more.

  • Margaret has been running in her late 20s, and because of her
    flat feet, she was always afraid of running too long or far.
  • One day, her sister challenged her to run a half marathon, and
    she felt she couldn’t say no since her sister is thirteen years
    older than she.
  • After her first book came out, called Apples To Oysters: A Food Lover’s Tour Of Canadian
    Farm
    , she felt she needed to lose a few pounds gained
    while researching and going on tour to promote the book.
  • She thought she’d try her hand at a marathon, and she was about
    to turn fifty years old, so she wanted to try to get into the best
    shape of her life.
  • She had an amazing fiftieth year, ran several marathons, and
    achieved a personal best (PB).
  • Older, Faster, Stronger: What Women Runners Can Teach Us All
    About Living Younger, Longer
    is her memoir as an
    overweight smoker and couch potato to a fit distance runner. She
    also talked to long-distance female runners while writing the
    book.
  • Her largest goal was to turn herself into a runner who could
    run for life.
  • She found that when you get into distance running, there’s
    about a ten-year arc where you continue to build your speed and
    strength but you inevitably run into a slower period.
  • Age doesn’t disappear, and it shouldn’t stop anyone from
    starting running at any age.
  • Find the age grade running calculator that Margaret mentions

    here
    .
  • Kari updates Margaret on her experience of running three
    marathons (and how it all started in “ Bank Of America Chicago
    Marathon Race Director Carey Pinkowski”
    Episode 88
    ) and how she enjoys 5Ks and half marathons much
    more.
  • Margaret talks about the ridiculousness of thinking we are not
    runners if we haven’t run the marathon distance. She thinks it’s
    useful and interesting to have trained for a marathon, because it’s
    a big goal to achieve.
  • Many women can and do successfully run marathons well into
    their 70s, 80s, and 90s. But for most of us, in order to be healthy
    running those distances, we need to cross train a lot.
  • Margaret wants to get into distance swimming, kayaking, and
    cycling.
  • One major takeaway is to respect your body type and mechanics
    in order to run injury free.
  • Last year she ran the BAA 5K
    with some of her running club friends and had an amazing time. The
    next day, she took a running tour through Boston. Although it’s
    sexy to run a big-city marathon, there are other ways to run a city
    too!
  • Margaret thinks that 5 and 10K distances should get more
    respect. For the BAA 5K, you self select what corral you go in, so
    those runners who are least experienced go to the first corral to
    try and get to the finish line faster. In the first corral, there
    were elites mixed in with slower runners.
  • For folks in the second or third corral, they had to pass the
    slower runners from the first corral. People were even stopping to
    walk in the first corral, which made it very difficult for the
    faster runners who had to dodge and weave around slower folks. It
    becomes frustrating and dangerous.
  • Her goal was to run a personal best there, and she wanted to
    try and place in her age group, so she wanted the conditions for a
    fast race.
  • For someone who’s new to a 5K race, Margaret suggests the
    following etiquette:
    • All races should have an etiquette guideline with the race
      kit/bag.
    • For those who are on a run/walk program, during the walking
      phase, you should make a signal before you start to walk and move
      to the side of the race course. Kari mentions that when doing the
      Galloway Method, Jeff Galloway suggests to raise your arm to say
      that you’re slowing down and to go to the side of the course.
    • Properly place yourself in a corral that matches your
      ability.
    • Kari mentions a book called Runners of North America: A Definitive Guide to the
      Species
      by Mark Remy that satirically classifies 23
      different types runners in a humorous way.
  • Margaret talks a bit about body image in her second book.
  • The women’s running movement is still so young and new that
    most runners have not really experimented or understood the full
    range of running opportunities that are available.
  • The movement is fixated on the half marathon, but there are
    many other distances to choose from.
  • One thing that women has largely ignored is the USATF Masters Track and
    Field
    movement, which includes shorter distances like the 100-
    and 200-meter races.
  • You can get tremendously fit by doing shorter distances, and
    that suits many women in terms of training.
  • What Margaret learned from the sprinters is that they built
    muscle really well, and older women struggle to keep muscle mass,
    so it’s important to do activities that enhance muscle gain.
  • Sprinters have a bit of a stronger physique, and they look less
    “ravaged” as Margaret puts it. The distance runners seemed to be
    more frail because of less upper-body strength and miles taking
    their toll.
  • In terms of body image, she’s spoken to quite a few women at
    women’s-only races who started out their running careers at higher
    weights. When she started with her running club, she was 40 pounds
    overweight.
  • Margaret talks about social contagion, which is when you run
    with a group of positive people, you will catch that positivity.
    When you run, take some time to get into a positive mindset before
    you run.
  • For runners who might be insecure about their bodies, she
    suggests joining a supportive, like-minded group to keep you
    positive and motivated.
  • There is a movement called City Fit Girls that
    started in Philadelphia that’s just for women runners, and their
    mantra is, “No woman left behind.”
  • Kari recently heard about Alexis who moved from Baltimore to
    Phoenix, who went on a run sponsored by a running store, and she
    was left behind on a run in the dark, having just moved to the
    area.
  • It’s key to also find a good running store that takes you
    seriously and respects you.
  • Margaret is hungry to get back into a regular, disciplined
    training program soon with a few goal races but more diversified
    (like the Thousand Islands
    race series).
  • Kari and Margaret chat about mindset, nutrition, sleep,
    exercise, meditation, being with your tribe, and being outside.
    Kari mentions giving up alcohol and sugar, and she feels better
    without both. It affects her sleep and the way she feels.
  • Going through major life changes like selling a house, moving,
    moving away from good friends, can all be stressful. She recognizes
    that getting on a stricter schedule and focusing on the six or
    seven keys will get her back on track.
  • Kari gives a shout out to Canadian listener Malcolm Richmond
    who got into both Chicago and New York through the lottery system.
    His wife ran the Chicago Marathon for the first time, and Kari
    tells a funny story about Malcolm shouting out of a cab window.
    When Kari and fellow TRLS listener Liz Whitteberry were talking to
    meet Serena for dinner, who do they bump into, but Malcolm!

Thank you, TRLS listeners! “Running And Art: Turn Your Dreams
Into Plans” (Episode
124
with Ann Rea) has received a ton of feedback! Many
listeners thought it was a refreshing episode, because it portrayed
depression and anxiety in such a raw and real light. We LOVE
feedback and show ideas, so e-mail Kari@therunninglifestyle.com,
leave a note on the
Facebook page
, or reach out via Twitter.

It’s almost here! The Delaware Marathon Festival
in Wilmington, DE, will be held on Saturday, May 7 (5K and kids
race) along with a TRLS dinner meetup (details to come). On
Mother’s Day (Sunday, May 8), the marathon, half marathon, and the
relay races will take place. Kari will be the relay race finish
line announcer. Go to the Contact tab of
the TRL site to let Kari know that you’ll be at the meetup!

Gratitude Jar (Woot! Woot!)

This week, go-to, real-food dietitian “Speedy Scientific” Serena
Marie, RD, is grateful for science. As a dietitian, she’s invested
in science, and now she’s reaping the benefits of science in terms
of the different types of training she did while she was injured
(HIIT workouts and strength training). Now she’s only running twice
a week, but she PRed at the
Eileen C. Dugan Memorial 5K
. She’s grateful that by listening
to science and doing HIIT workouts, she’s been able to keep up her
endurance and speed without a ton of running the last three months.
She was the first woman to cross the finish line! Congratulations,
Serena!

Kari is grateful for Serena! She talked to Serena about
something that she was taking to heart too much that wasn’t even
her own stressor, and Serena snapped her out of it by explaining
things in her scientific, millennial way.

Serena Marie, RD
Serena Marie, RD, explains what happens physically to your body
when you’re stressed out.

  • Don’t take on other’s issues. It’s important to minimize
    stressors that aren’t actually your own. When you respond to other
    people’s stress, you are doing damage to your own body.
  • The hormone cortisol spikes in your body, and it sets off the
    fight or flight reaction in your body, where your body thinks
    there’s a major stress going on, even if it’s a slight emotional
    stress.
  • When we exercise, it’s a healthy stress to our bodies, but when
    you’re sitting in the car during rush-hour traffic or recounting a
    stressful situation to your significant other at the dinner table,
    your liver starts to put out triglycerides (sugars) and LDL
    cholesterol, which is preparing your body for that flight reaction.
    When you’re sitting down, you’re not utilizing these sugars and
    cholesterol, but if you were running and your body reacted that
    way, it would be good because your body could use the sugars for
    fuel.
  • Try to be in the present and just breathe. Visualization is
    powerful, but it’s hard to believe until you see it manifested and
    actually happen.
  • Take a picture of what you visualize, and use the hashtags
    #TRLS and #visualization on social media. Mindset is everything,
    and we are our own worst enemies at times.
  • Serena also chats about her BAA 5K experience, which she loved,
    because Boston is alive with the spirit of the marathon that
    weekend. Being a part of the running community was amazing, she
    thought the starting line was well organized, and she doesn’t
    recall tripping over other runners or it being too crowded.

Share with us what you’re visualizing for success! Think about a
success happening and what you’ll say or feel like. Have you used
visualization before, and how did it work out for you?

The first week of May is National Pet Week, so in next week’s
episode, Kari talks about how to run with dogs and which breeds are
great to run with. She feels honored to chat with Rachael Ray’s go-to
veterinarian, Dr. Ernie Ward. Ward is an Iron Man who talks to Kari
about Lyme disease, how to care for a bearded dragon, and much
more.

Contact:

Margaret Webb:



Website: www.margaretwebb.com
Book: Older, Faster, Stronger: What Women Runners Can Teach Us All
About Living Younger, Longer

Twitter: @MargaretWebb
Margaret's Facebook
Page

Website: MargaretWebb.com

Serena Marie, RD:


Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Kari Gormley:


Facebook:
The Running Lifestyle Show

Twitter: @KariGormley
Instagram: @KariGormley

Apr 28 2016

1hr 14mins

Play

Rank #9: 154: Strength Training for Runners

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Vinnie Tortorich, trainer to the stars, podcaster, and author of Fitness Confidential shares why runners need to strength train, how lifting weights evolves as you age, what happens if you don’t strength train, the confusion around muscle confusion, and what happens in Hollywood when it comes to fitness and dieting. Runner of the Week, Sarah Ryan, shares her experiences running in Africa and Europe and getting Lyme disease in San Francisco. Serena Marie, RD, discusses coconut oil, polyunsaturated fats, saturated fats, and trans fats.

Full Show Notes and More:

http://www.therunninglifestyle.com/154-strength-training-for-runners-with-vinnie-tortorich

Oct 27 2016

1hr 10mins

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Rank #10: 42: What You Need to Do to Be a Distance Runner with Vinnie Tortorich

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Vinnie Tortorich comes back on the show to share with us why it's key for runners to strength train. He also discusses what Zone 2 Training is all about and how it can help you run faster. Serena Marie, RD comes on to discuss another set of food myths associated with a well-known food.

Nov 06 2014

1hr 15mins

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Rank #11: 39: In-Depth Chicago Marathon Recap

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This is one L O N G run of a show when Serena Marie, RD and I go in-depth about all things 2014 Chicago Marathon. We discuss the course, fans, inspiring stories, restaurants, fueling strategies and much more.  Serena Marie, RD also discusses what happened in her personal life to lead her to make the decision not to run the Hartford Marathon.

Oct 16 2014

1hr 42mins

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Rank #12: 214: The Latest Science about Running and Summer Running

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Denny Krahe, certified athletic trainer and conditioning and strength coach, discusses his book, Be Ready on Race Day: How to Create a Custom Training Plan for Your Next Marathon or Half Marathon, the latest science about running, and how his experiments with heart-rate variability and heart-rate training have impacted his speed. Serena Marie, RD, and Kari discuss how to research flights for your dream races, the importance of savoring your food, and what foods to eat to help heal a concussion.

Find out the 11 Strategies to Live the Running Lifestyle HERE.

Click HERE to receive special gifts and to be part of Team TRLS.

Please go HERE for this episode’s show notes.

Jun 07 2018

1hr 20mins

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Rank #13: 225: How to Move Now So You Can Move Later

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Sara Gillespie, a trainer with a Bachelor of Science in kinesiology from the University of Maryland returns to the podcast! This time, she discusses important exercises that anyone can do to be able to move later in life. Kari and Sara talk about C7 humps, how to align yourself for better posture, how to warm up before a run, how Sara took care of herself after both of her sons were in a major accident, why to breathe through your mouth instead of your nose, how to prevent bunions, and much more. Serena Marie, RD, discusses how to determine how many carbs you should eat per day.

Find out the 11 Strategies to Live a Running Lifestyle HERE.

Click HERE to receive special gifts and to be part of The Running Lifestyle Show team.

Please go HERE for this episode’s show notes.

Please tweet me your biggest takeaways at @KariGormley!

Sep 13 2018

59mins

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Rank #14: 179: Fueling Before, During, and After a Run

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Serena Marie, RD, and Kari discuss the best ways to fuel before, during, and after a run, plus the “dos and don’ts” regarding fat, fiber, and carbs. They provide product and real-food suggestions, along with some background information about ketosis.

2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.

Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.

Please go HERE for this episode’s show notes.

Apr 13 2017

1hr 10mins

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Rank #15: 112: Running a Different Way with Running Form Expert Jae Gruenke

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Running technique expert, Jae Gruenke of The Balanced Runner™, lists the top two habits of bad running form (Hint: look at your hips and gait), return Runner of the Week, Jackie Thomas, talks about how she found TRLS and how running has changed her life, Mike Clarke, founder of the Big Beach Marathon, previews race course nutrition, and Serena Marie, RD, talks about a popular New Year’s Resolution—to cut out diet soda—and gives some no-calorie and low-calorie healthy drink options. Kari also gives shout outs and housekeeping tidbits at the end of the episode.

Jae Gruenke

Jae Gruenke, owner of The Balanced Runner™, rocks Kari’s world by taking a different approach in talking about proper running form. Learn how to run naturally and efficiently.

  • Jae tells listeners what a running form (US term) or running technique (UK term) expert does.
  • She details how she took her Bachelor’s degree in literary studies and being a professional dancer in college to become a running technique expert.
  • Listen to why she was offended by running and how she went about solving it.
  • She explores why gait and posture affect our running forms.
  • Learn about the Alexander Technique and the Feldenkrais Method of Somatic Education.
  • Sometimes when runners try to change their forms, that can be the worst thing to do.
  • She shares what makes her cringe as a form expert—including how runners swing their arms (which affects foot strike) and how people try to apply what are considered the rules of posture to running (“posture is for posts”).
  • Jae shares how to position your head when running, how to shift your hips properly (which can lead to IT band issues if done improperly), how to lean from your ankles, and how to tip your pelvis from side to side.
  • Learn why Jae thinks stability shoes are heavy, and they interfere with your ability to use your arch as a spring.
  • Find a way to make running feel natural and safe. Better running form should feel easier.
  • Jae offers free running lessons, so check out her website here.
  • She debunks the “run from heel to toe” theory and details why running tired can actually produce a better form.
  • She tells Kari the three reasons why cross country runners tend to have better form.
  • Check out her Indie Go campaign here.

Runner of the Week: Jackie Thomas

“J Thom” (from Episode #72) joins Kari again to talk about how she found TRLS, why she listens, and how running has changed her life.

  • She found TRLS through an iTunes search and wanted something to distract her from her longer runs.
  • She loves TRLS because it’s not intimidating and it gives practical tips.
  • Check out her blog post that started it all here.
  • Jackie explains her involvement in the TRLS blog.

Jump for Jabra

Jabra’s amazing line of wireless earbuds—including the Sport Coach and the Sport Pulse—are a runner’s dream, because they stay put and don’t fall out of your ears like their contemporaries. Win a FREE pair of Jabra wireless earbuds by registering at Jabra.com/TRL and by signing up for the TRLS e-mail list at therunninglifestyle.com/join. Jabra will pick a winner at the end of January, so sprint on over today!

Mike Clarke

Founder of the Big Beach Marathon in Gulf Shores, AL, gives Kari a preview of race fuel and bathroom stops during the race.

  • There will be water and blue Gatorade (Glacier Freeze) every 1.5–2.0 miles and Gu (one being Chocolate Outrage) at Miles 18 and 23 or 24.
  • He answers the all-important question of how Race Directors figure out how many portable toilets to have on half marathon and marathon courses.
  • Toilets will be available around the following miles: 3.5, 5, 8, 10, 12, 16, and 21.
  • There’s a 1:50 ratio of toilets to runners.
  • If you want to learn more about a Race Director’s role and why things are done in certain ways, check out Episode #67 that features Boston Marathon Race Director Dave McGillivray.
  • Don’t miss redeeming a 15% discount during registration by entering code “RUNLIFE” just for being a TRLS listener.

Serena Marie, RD

Serena Marie, RD answers a Facebook group member’s question about no- or low-calorie drink ideas besides diet soda.

  • Serena recommends the following:
    • La Croix flavored seltzer
    • Coconut water because it has magnesium for relaxation
    • Fruit-infused water with mint
    • Tea (like Tazo Wild Sweet Orange tea or green tea)
    • Unsweetened almond milk
    • Hemp milk

Upcoming Races

Do you want to meet Kari at an upcoming race event? Run on over to these races to say hi!

TMC Sunrise at Old Tucson Trail Run (4 Miles and 1 Mile) Date: Sunday, January 24, 2016 Race start: 8:00 a.m. for the Women’s 4-Miler; 9:00 a.m. for the Men’s 4-Miler; 9:00 a.m. for the One Mile Walk/Fun Run Location: Old Tucson Studios, 201 S. Kinney Road, Tucson, AZ 85735

3rd Annual Race on the Big Day 5K and 1.5-Mile Walk sponsored by Empowered Yoga Date: Sunday, February 7, 2016 Race start: 12:30 p.m. EST Location: 2000 Pennsylvania Avenue, Wilmington, DE 19806

Cupid’s Undie Run (maybe) Date: Saturday, February 13, 2016 Race start: 2 p.m. EST Location: Asia DC & Eden Nightclub, 1720 I St. NW, Washington, DC 20006

Group Run in Harrisburg, PA Date: Sunday, March 6, 2016 Details: Sunday morning run at Harrisburg, PA leaving from the City Island Fleet Feet

Rock ‘n Roll DC Marathon and Half Marathon (maybe) Date: March 12, 2016 Race start: 7:30 a.m. EST Location: Constitution Avenue at 14th St. NW, Washington, DC

The North Face Endurance Challenge: Washington, DC (maybe) Date: April 9–10, 2016 Location: Algonkian Regional Park, 47001 Fairway Drive, Sterling, VA 20165

The North Face Endurance Challenge: Wisconsin (maybe) Date: September 17–18, 2016 Location: Kettle Moraine State Forest, S91 W39091 Highway 59, Eagle, WI 53119

Book Club Check out these page turners that are part of upcoming Book Club books here.

January 2016: The 5 A.M. Miracle: Dominate Your Day Before Breakfast by Jeff Sanders

February 2016: Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin March 2016: Super Genes: Harnessing the Vast Potential of Your Genome for Optimum Health and Well-Being by Deepak Chopra and Rudy Tanzi

Next week, Liz Whitteberry talks about how she has been able to PR after many injuries and Wendy Cicek Steiger chats about picking up running later in life.

Namaste TRLS brothers and sisters!

Contact:

Jae Gruenke: Website: BalancedRunner.com Indiegogo Campaign

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

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Jan 21 2016

1hr 24mins

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Rank #16: 143: Speed Training & Zone 2 Training with Meaghan Nana-Sinkam

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Speed Training & Zone 2 Training with Meaghan Nana-Sinkam

Do you ever wonder whether or not you would gain speed and lose weight if you trained differently? Everyday runner Meaghan Nana-Sinkam shares her running journey in Zone 2 training to build a base. She also chats about taking on a summer challenge to run faster through speed work. Serena Marie, RD, talks about fat loss and foods to eat or minimize eating to lose fat.

Full Show Notes and More:

http://www.therunninglifestyle.com/143-speed-training-zone-2-training-meaghan-nana-sinkam/

Aug 18 2016

1hr 2mins

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Rank #17: 178: How to Make Running a Habit

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Nir Eyal is a writer, teacher, and consultant who specializes in the intersection of technology, psychology, and business. He shares how to build a habit, how being an overweight child has affected his life, how to put tech in its place, ways to get in screen time while being on the move, and more. Serena Marie, RD, and Kari discuss what to do when someone ups his or her fiber and has flatulence.

2017 is the year of the Flourishing Experiment! If you’d like to join a group to help you with your habits and resolutions, or create a Flourishing Experiment yourself, reach out to Kari at Kari@TheRunningLifestyle.com for more information.

Click HERE to receive special gifts and to be part of Team The Running Lifestyle Show.

Please go HERE for this episode’s show notes.

Apr 06 2017

49mins

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Rank #18: 123: Seven Ways to Take Control of Your Health

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Dr. John Ratey, expert on the correlation between brain activity and how it’s important for us to move our bodies, discusses seven ways to take control of your life, along with the link between depression and sugar, being responsible for our own well-being, and the benefits of exercise. Serena Marie, RD, talks about foods that are great for brain health.

Featured Guest: Dr. John Ratey

Harvard psychiatrist and foremost authority when it comes to the brain and exercise, Dr. John Ratey, discusses the correlation between sugar and depression/other diseases, being proponents for our own well-being, and the benefits of exercise. He has been on TRLS in such episodes as “John Ratey” (Episode 53), “Dr. John Ratey” (Episode 59), “Optimize Your Brain With Dr. John Ratey, Part 1” (Episode 74), and “Optimize Your Brain With Dr. John Ratey, Part 2” (Episode 75).

  • Companies work with people to find better ways to accommodate health in their lives, like startups working with the elderly to get them moving and to get them out into the community more.
  • We’re near a tipping point; people recognize that we have to be more responsible for ourselves and our own health. We’re empowered by Google medicine and also knowing how to be healthier and how to increase our well-being.
  • The biggest thing that Kari read recently is that our genes account for 5% of what can happen to us (from Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Rudolph E. Tanzi, PhD).
  • Our genetic inheritance can guide us to that wisdom that’s impacted in our genes—to be in the moment, to eat right, to get the proper amount of sleep, to connect with others, and so on.
  • He’s excited about two different Silicon Valley firms that he’s working with who recognize that small tribes are the way to promote a better sense of well-being.
  • He’ll be talking with an artificial intelligence group and another group that has proven that successful entrepreneurs have a passion for taking steps in helping the elderly try to improve their lives and getting them connected with others through exercise and the community.
  • If you have been following him on Facebook, you’ll know that he’s recently been interviewed by Larry King, and to his surprise a group in CA put together a song called “Ratey-O-Active” on YouTube (like “Radioactive”).
  • The “Super Seven” Commandments include eating right, being outside, being with your tribe, meditation, getting enough sleep, exercise, and mindset.
  • Question: Can you get the same tribe feeling from a Facebook group that you can from meeting in person? Answer: It can be a starting point, but it’s never going to be the same. But there are a lot of different mechanisms being developed and that are already in existence (like Meetup).
  • He talks about the November Project and walking or running up and down the stairs at Harvard Stadium.
  • The “dopamine squirt”—the surprise or novelty of an e-mail
  • Using our past history and our biometrics (blood pressure, pulse) as well as what we’ve felt and what we like in the past is called affective computing so that we can be guided to prompt ourselves to move—it increases your state of well-being.
  • You do not need sugar if you are burning fat. Dick Manning is a trail runner in Montana who has eliminated sugar for years from his diet. He’s lost weight and gotten out of depression. He is using fat as his fuel (via a ketogenic diet). High concentrations of sugar lead to inflammation and putting on weight/fat.
  • Ratey cautions jumping on the probiotics bandwagon (meaning purchasing probiotics in pill form rather than eating foods with probiotics) because we know very little about it. We’re on the cusp of learning. Serena Marie, RD, talked about probiotics on “The Hottest “Living A Running Lifestyle” Trends With Kalyn Rozanski” (Episode 118).
  • The first prescription for someone who has gastrointestinal problems is to eliminate sugar from his or her diet.
  • For an injured runner, try to avoid depression by doing things like upper-body aerobics (Conductorcise), boxing, kettlebells, use the elliptical, or some alternative to staying active. Exhaust yourself other ways; when you do that you are raising your heart rate.
  • Kari has been getting in the pool to do aqua running while dealing with her back injury.
  • He mentions a New York Times article called “Learning a New Sport May Be Good for the Brain” written by Gretchen Reynolds. It helps grow your brain.
  • He now starts off his lectures talking about neuroplasticity. That means putting ourselves in a state where the brain cells are the most liable to grow and change.
  • The more depressed/stressed you get, the less plastic your brain gets—the less it’s able to grow and respond to the environment.
  • When it comes to sleep, during the stage of early sleep at night is when you’re more liable to get into restorative sleep where your brain and your body get the best kind of sleep. It’s the early morning where we get into REM sleep. In the late morning is when we dream the most, and that’s very important.
  • In Go Wild, Ratey talks about Dr. Beverly Tatumn of Spelman College (President from 2002–2015). She shut off her e-mail at 9 p.m. to prepare herself to go to sleep by 10:30 or 11 a.m. so that she could get eight hours of sleep. She helped Spelman College put an emphasis on students’ health and fitness.
  • When you go to some gyms/health clubs in northern California for an entire year, you actually get your money back/can go for free!
  • Ratey’s latest book is in process! He and Dr. Hallowell are doing an update to Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood Through Adulthood. Dr. Ratey is also doing an update to Spark: The Revolutionary New Science of Exercise and the Brain.
  • Exercise and Parkinson's—people are raising money for boot camps for recently diagnosed patients that will help to prevent the onslaught of the condition. Norman Doidge recently wrote a book called The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity Itself, and he talks about “walking off” Parkinson’s disease.
  • When we exercise, we change the chemistry of our brains and our bodies.

Serena Marie, RD Go-to, real-food dietitian, Serena Marie, RD, talks about fat and sugar as related to brain health.

  • Serena talks about omega-3 fatty acids--which are anti-inflammatory, polyunsaturated fatty acids that are most bountiful in fatty fish (salmon, sardines, anchovies, tuna), in seaweed, and in nuts and seeds (macadamia and walnuts). Grass-fed meat is another good source of omega-3s. The version of omega-3 fatty acids that you receive from meat is very bioavailable. When we’re getting it from nuts, seeds (chia or hemp seeds), the conversion is very low, so it’s harder to get the appropriate amount from a diet void of fish. Aim for 1,000 milligrams a day or so.
  • Over half of the brain’s weight is made of fat. To keep our brains healthy, we need to be eating the thing that they’re comprised of.
  • Our brain is made of DHA. Studies show that having DHA intake during your lifetime is going to help with cognition. It’s shown and correlated with having better memory and executive function. Studies recommend one to four servings per week.
  • Some research says that DHA helps with depression as well.
  • Insulin is the hormone that your body needs to run through the bloodstream to holla, “Let me in!” to your cells. Studies have shown that those people who are insulin resistant have been associated with a higher risk of Alzheimer's disease. The proposed pathways are complicated, and there isn’t one that’s well studied or understood. Because insulin is unable to do its job and sugar is hanging out in the blood stream, there’s increased oxidation of stress and contributes to deleterious effects in memory.
  • Studies have shown that less than 20 grams of carbohydrates a day is a great way to combat memory problems and dementia.

Gratitude Jar (Woot! Woot!)

Kari is grateful that integrated health professionals exist, that the science exists and is being talked about, and that people are trying to live healthier lives. Serena is grateful that Siggi’s yogurt started making 4% milk fat yogurt. She’s obsessed with the strawberry rhubarb flavor (but they also have plain). It has 9 grams of sugar. People with a lactose intolerance can sometimes handle yogurt and hard cheeses.

Next week, Kari talks with artist Ann Rea who runs as a form of relaxation and to help her be an even more beautiful artist.

And don’t forget that on Sunday, April 17, Kari and Dr. Marjorie Dejoie will be at Philadelphia Runner in Center City at 9 a.m. leading a vision board workshop. You’ll leave the event with your very own vision board!

Contact:

John Ratey: Website: JohnRatey.com Facebook: The Ratey Institute Twitter: @jratey

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

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Apr 07 2016

1hr 19mins

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Rank #19: 41: Dean Karnazes, On the Road to Fulfillment and Happiness

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Time Magazine has called Dean Karnazses one of the most influential people in the world, and he comes on the show to discuss how he has used his passion as his vocation. We take a nice road trip with Dean and discuss how and why he left the corporate world to become a board member for Girls on the Run. We hear about favorite travel memories with his family, the people who have been affected by what Dean has done, and so much more. In addition, we talk with our listener of the week, Leeann Faust, about her upcoming dream marathon, the New York City Marathon. Serena Marie, RD answers a listener’s question about a fat-adapted diet.

Oct 30 2014

1hr 4mins

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Rank #20: 267: Select a Theme, Not Goals

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The new year is all about goals, right? Not necessarily! At the end of the day, we’re after the feeling—why wait until we reach the goal? We may not even feel that way if we reach the goal anyway! Find out why and how to set a theme for the year.

Please go HERE for this episode’s show notes.

Tweet me your biggest takeaways from the episode at @KariGormley -- I’d love to hear from you!

Jan 02 2020

18mins

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