Extraordinary Strides

Latest Episodes:

Running Through Life: Celebrating Father's Day with Inspiring Stories, Positivity, and Dad Jokes Jun 16, 2023

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Join us as we celebrate Father's Day with heartwarming stories from incredible dads and their families about their journey through life and running. Our guests will share the importance of positivity, determination, and community in running and we share some laughs with our favorite dad jokes.
Our summer training group sold out much sooner than we had anticipated, we are so very sorry if you missed your chance to sign up. That said, if you missed your chance we are extending a complimentary seat to our strength training workshop.
All REGISTERED participants can attend the 60-minute virtual strength training for runners workshop absolutely free. Snag your seat now!
Get ready to feel "all the feels" as we start our long run with with touching stories from Joe "Cool Runnings," his daughter Madison. Discover how Joe's mantra of "Making friends, making memories, make miles" has impacted his life and the lives of his family members. Listen to how his marathon journey has taken him from the Boston Marathon to Bordeaux, France, and how his positive attitude continues to inspire.
Then in our next endurance block, we welcome Maya, and her biggest fan, her father Adam. Adam and Maya share their special bond and how their relationship is one of support and encouragement while also discussing the importance of parenting and pursuing passions. Want to learn more about their adoption story? Read the blog here.
As we wrap up, we'll explore the inspiring stories of Coach Casey Green, a new dad balancing running and parenthood, and how he credits his own dad (and mom) for modeling the type of parent he wants to be. He shares his wisdom of how coaching and parenting can intersect, but the importance of creating a defined boundary in the home versus work life.
We'll also discuss the power of a supportive running community and how this episode highlights the importance of being the best version of ourselves. So grab your hankie (yeah, you are gonna need them) and lace up your shoes as we honor amazing fathers and the strength they instill in our lives.

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Sipping Your Way to Success: Top Hydration Choices for Runners Jun 14, 2023

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Are you prepared to quench your thirst like never before? Join us as we dive into the world of hydration, exploring unfiltered and unsponsored opinions on various drinks to keep you fueled during those sizzling summer runs. From Gatorade's Fast Twitch energy drink to GU Drink tabs, we compare the calories, carbohydrates, sodium, and potassium levels of each, helping you make the best choice for your body. Plus, we discuss different methods of carrying beverages and the pros and cons of each.
Ever considered pickle juice as a potential summer drink? We did, and we're here to share our thoughts on the cost and taste of this unique beverage.
Listen as we compare and debate whether fluids should be consumed hot or cold
Don't worry, we're also keeping our planet in mind as we talk about avoiding disposable bottles and using reusable vessels like Hydro Flasks and reusable options.
Whether you're gearing up for a long run or just looking for new ways to quench your thirst, this episode is packed with hydration tips, taste-testing, and some good old-fashioned fun.
From water to Liquid IV, we've got you covered on all things hydration. So grab a drink, and let's hydrate together! Cheers to staying hydrated and fueling our bodies with the best possible resources.
Wanna catch the unedited video? Check it out here.

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Summer Fitness Adventure: Spicy Seven for a Sensational Training Season Jun 09, 2023

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Want to "peek" behind the summer training program? We've got an interval workout that will spice up your summer training routine!
Check out a Sizzlin' Summer Training Group preview with the "Spicy Seven" Interval workout that you can take with you on vacation, do at home, and can be easily modified no matter where you are in your fitness journey.
In this episode, we also explore breathing techniques for running and discuss the power of mantras to help you stay focused when discomfort starts to creep in.
We share valuable tips for treadmill workouts, including form, progression, and motivation, ensuring you can keep moving regardless of the weather. Overcoming the fear of failure in training is crucial, so listen in to learn how challenging yourself and taking risks are vital for achieving your goals.
And for those looking to add strength, core, and HIIT workouts that can be done with little to no equipment, we provide details on a Sizzlin' Summer bonus the Foxy Feisty Fierce Boot Camp. We also share two produce-packed with vacation vibe recipes that can help fuel your fitness journey.
Interested in grabbing one of the limited training group spots to help your summer sizzle? Join the V.I.B. (Very Important bRUNcher) Pre-sale list here.
So grab your headphones, lace up, and remember to serve up those miles with a side of smiles! Passport not required!

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Around the World in 80 Runs: A Global Running Day Special Jun 07, 2023

Show notes

Ready to embark on a thrilling journey through the world of running? Join Coaches Shelby and Christine to celebrate Global Running Day as we play a Global Running-themed This or That and Coach Shelby couldn't resist the chance to put together a global-inspired running playlist, find it here >>
As we revel in the excitement of Global Running Day, we discuss various ways to join in the celebration, like connecting with run clubs and supporting a friend's fundraising cause.
Want to support a fundraising cause with your fellow bRUNch community? Join us virtually to Run with Pride with 100% of proceeds going to Athlete Ally! You can learn more details here >>
We also ponder the age-old question of whether a tree falling in a forest can be heard if no one is around and consider the dangers of ticks in the Redwood Forest and the Inca Trail.
Be sure to join us for our Time for bRUNch Long Run Edition this weekend as we get ready to "jet-set" to a new destination run!
In the meantime, share your own Global Running Day celebrations with us!

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Run with Pride: A Virtual Celebration for Equality and Unity Jun 06, 2023

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Here at bRUNCh, we celebrate running and pride 365 days a year.
We're all about embracing the LGBTQIA+ community, being allies, and spreading love and support through running, walking, and moving together.
Join us as we discuss the exhilarating Run with Pridevirtual team challenge in celebration of Global Running Day - where inclusivity, equality, and unity are the goals!
We will donate 100% of the proceeds to Athlete Ally, a nonprofit organization advocating for LGBTQ+ inclusion in sports.
You can download a printable bib, cue the perfect Run with Pride playlist, and share your selfies with us to show off your pride-filled miles.
Run, walk, or shake with us; let's make every step count!

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Fun in the Sun: Expert Tips for Summer Running Success Jun 02, 2023

Show notes

Hey there, friends! Coach Shelby and Coach Christine here, and we've got a fabulous episode that'll help you make the most of your summer running. We kick things off with a fun brunch workout stretching routine to get you warmed up, whether you're running or just enjoying the day. Plus, we play a game of Tag You're It - Summer, sharing our favorite hot weather gear, races, vacation spots, and treats. Ready to discover the ultimate summer playlist and where to vacation for a memorable run?
As the temperatures rise, it's vital to stay safe and hydrated during our runs. Join us as we discuss strategies for running in the heat and staying protected with sunscreen and proper gear. We also share personal experiences with vacation running and how to make it enjoyable, safe, and a memorable part of your summer travels. From prepping your gear to finding local running routes and groups, we've got your back!
In this episode, we also dive into the importance of summer hydration and sun protection. Learn how to incorporate electrolytes and sodium into your intake, handy gear recommendations, and the effects of alcohol, coffee, and medications on your runs and hydration levels. Stay cool, safe, and happy this summer by tuning in to our episode filled with valuable advice and plenty of laughs!

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Transform Your Life with Running: Insights from Olympian & Coach Jeff Galloway May 31, 2023

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What if running could be more than just a workout, but a tool to transform your life? Join us in an illuminating conversation with running legend and Olympian Coach Jeff Galloway as he shares his journey from a lazy, out-of-shape kid to the running powerhouse he is today. We discuss the mental and physical benefits of running, uncovering the science behind how it activates the 'good attitude circuit' in our brains and positively impacts our everyday lives.
In our chat with Jeff, we also explore his innovative techniques to reduce injuries and exhaustion, while still achieving faster times. Learn about the research behind the optimal walking time during breaks, and how experimenting with different run-walk strategies can benefit various runners. Jeff's app allows users to customize their running routine, helping them overcome obstacles they may encounter along their journey. Download the app for iOS or Google Play.
Don't miss our conversation about the running-roulette Tuesday concept and how it can help you become a better runner.
Gain valuable insights on refueling and rehydrating properly, and staying motivated with Jeff's positive messages through his resource-laden website!
Lace up your shoes and get ready for more miles and smiles with us and Coach Galloway!

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Embrace the Summer Heat: Conquer Training and Running Goals May 27, 2023

Show notes

Ready to conquer your summer training and stay on track for those fall races? We've got you covered with our Sizzlin' Summer Training Group!
Join Coach Shelby and Coach Christine as they guide you through expertly crafted training plans for 16, 20, and 28-week cycles, covering running speed, strength, mobility, mindfulness, and more!
And, of course, we'll have some extra bRUNch fun along the way to keep things fresh and exciting.
You will get access to exclusive premium podcast episodes and a private training group forum and score seats at our workshops on a wide range of topics, including female health, Bougie meals on a Budget, and Fundraising for those of you that are adding extra magic into your training as a charity bib runner.
And to top it all off, every group participant will be entered for a chance to win a sold-out 5K bib for the Walt Disney World Marathon Weekend in January!
So, what are you waiting for? Sign up for our Very Important Brunches (VIB) list to secure your spot in this life-changing summer training group!
As always, thanks for listening, and remember to go out and grab your miles with a side of smile.

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70-min long run workout - Runner's Etiquette for Navigating the Road, Race day, and Spectator Support May 26, 2023

Show notes

Hello, friend,
In this episode, Coaches Shelby and Christine serve up a three-course buffet of Runner's Etiquette. From the moment you lace up your shoes, they guide you through a journey of running do's and don'ts.
The first endurance segment hits the road and track during training. As you pound the pavement, Shelby and Christine dish out tips on sharing the space gracefully, from passing with a friendly heads-up to finding your rhythm without disrupting fellow runners. It's like a well-choreographed dance, ensuring everyone can enjoy their run in perfect harmony.
Moving into the next conversation-paced segment, our hosts shift gears to focus on race day etiquette. They delve into the best practices of racing, from signaling pace changes on the course to giving your fellow runners the space they need to conquer their own personal records. With their guidance, you'll stride across the finish line feeling accomplished, considerate, and with awesome finish-line photos.
As the episode enters the final endurance block, the spotlight turns to spectators. Shelby and Christine remind us of the power of positive reinforcement and how spectators can best show support for runners. Have a support crew in your life that you want to share spectator tips with? Download your Cheer Squad kit here.
With warm-up exercises, cool-down stretches, and pace changes sprinkled throughout, this long-run episode is a delicious mix of practical advice and heartfelt camaraderie. So grab your running shoes, adjust your stride, and join Coaches Shelby and Christine as they guide you through the ins and outs of Runner's Etiquette, leaving you with a plate full of wisdom to savor both on and off the pavement.

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TFB Quick Bytes - Niki Kozak, Metastatic Melanoma Cancer Survivor shares her story May 24, 2023

Show notes

Hello, friend,
In this Quick Bytes episode of Time for bRUNch we are joined by a fellow member of the bRUNch bunch Niki Kozak, a survivor of metastatic melanoma cancer.
Niki shares her inspiring journey of resilience, hope, and witty humor as she recounts her battle with melanoma.
She discusses her initial reaction to the diagnosis and its emotional impact on her. Niki shares the treatment options she pursued, the physical and emotional challenges she faced, and the role of her support system in her healing process. She also talks about how her cancer diagnosis affected her running routine and how she adjusted her mindset to continue pursuing her passion.
Niki highlights the importance of skin cancer awareness, sun protection for runners, and early detection through regular skin checks. She shares her experiences as an advocate for skin cancer awareness and provides information on resources and support networks available to those affected. Head over to Niki's website and blog to learn more about her story and the phenomenal resources she makes available to others.
Throughout the episode, Niki's story inspires listeners to find strength in their journeys and support one another within their community.
Thank you for listening!

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