Run Girl Radio

In this episode you’ll learn the basics of neurotransmitters and how to tap into and release 4 of the feel good hormones so you can be feeling all the benefits from your actions big and small!

1. Endorphins
2. Oxytocin
3. Serotonin
4. Dopamine

Learn how to boost each of these and more specifically cater your running and training to do so!

Let me know how you’re going to implement these this week and beyond. DM me on instagram, I’d love to see the faces behind the listeners on this podcast!

Meal replacements, counting macros, and thinking with the diet mindset is what we need to be moving away from especially as females who are active and influencing the next generation.

In this episode we will be reframing how we as women need to start thinking about food as fuel vs diet culture and what to give our bodies and how to listen to them to prevent knocking our physiology off kilter.

Let's dive in and learn about the Female Athlete Triad and what it means for us women at all ages. Can we shift a movement towards food as fuel to support our new exercise habits? Regardless of being either a high performance runner, or a beginner runner, putting in mileage and increasing your activity levels IT IS A MUST TO FUEL properly and for our physiology!

5 morning get up and go hacks you can implement today!

Have you ever questioned if you “deserve” to call yourself a runner? ‍♀️

Oh my gosh, time to re-write and re-design our belief systems. Get out of “comparisonitis” and get confident in our position in our journey of running!

I have been there too and have to catch myself as I spiral with constant self sabotaging judgmental thought patterns! Would the way you talk to yourself internally be the way you talk to your best friend? Probably not! So let’s be kinder to ourselves and break the BS talk down together.

Follow along with this episode to identify where you’re tripping up, and start to run smoother in your mind, and in your runs!

Write your affirmation down or say this out loud:

“I am a runner right here where I am with how I am showing up. It is my decision to call myself a runner and nobody can take that from me or make me feel like I’m undeserving of this title I proudly choose to use!”

Leave me a voice note or DM me as to where you were self sabotaging and tell me confidently your reaffirmed though pattern as to WHY YOU ARE A RUNNER!

I’ve been around the block when it comes to feet 👣

Your girl has got bunions, worn squeaky orthotics religiously since they started to get worse as a young teen, & learned to take care of my feet so they can run fast for me, forever!

In this episode I share my tip & secrets for foot recovery & pampering that’ll keep you in good nick & running for a long time 🙌

What you’ll learn from this episode:

✔️Recovery tools ⚒️ for your feet & lower legs that I guarantee you have in your kitchen & bathroom 🤩

✔️Specific movements to flush the lower legs after a run 🏃🏽‍♀️

✔️How to know when your runners need replacing🤷‍♀️I’ve got you covered!

I believe knowledge should be shared, and that is why I'm here on this platform providing these useful tangible tools and morsels of information I can to get you ladies shooting forwards & achieving your running goals! 🎉

I made this episode and resource for you to keep you motivated through race seasons because covid has changed the map so much of how racing and staying excited to run and reach new heights looks. 

Quick tips to inspire positive thoughts, draw up self affirmations, or a daily mantras to enable you to show up and be the best YOU every day, and unlock your potential to make good running decisions all week long!

I’m about to show you one of the coolest ways to remind yourself to smile & treat your soul with kindness and grace, so bust out those sticky notes or grab that dry erase marker and follow along to todays quick episode.

If thinking up and writing down your own is tricky I have the solution for you! 

Your new 🖐 pulse checks. Let's go!

Not actually your pulse...🩺💓but rather five topics you should have your finger on the pulse of to stay healthy and aligned with yourself to be top notch and keep owning every run like a true queen!

So go ahead & rate yourself on a 5 point scale for clarity on each of these to see where you are winning, and where you need to gift yourself more attention and love. I guarantee thinking like this will help you stay injury free, sane 🤪 & on the path for long term success 🔥

🙌 Five new daily pulse checks you should be doing as a runner!

1. Physical Check!

2. Balanced Training? 

• Am I in alignment for wholesome training - is this week/day/exercise session.
• Run days, are they undulating/changing/morphing as your programming progresses? 
• Strength training, making sure workouts & exercises are activity specific, focusing on the muscles and energy systems you need to challenge right now!
• Mobility & stretch. Am I doing the stretches & mobility training MY body needs based on my own imbalances? 
• Am I working on form & running drills?
• When was the last time I tested myself & checked in on my improvements, with a race, or timed trial or a comprehensive fitness test?
• When was my last week deloading, where you have a reduction in training volume to allow for adaptions, recharge, and physical rest before starting a new phase or increasing training challenge!?

3. Emotional and energy check in - stress test. Is my cup full enough to do my basic required needs today?

• Do you have self care or rest days scheduled?
• Can I show up today, or this week with that training schedule/my fitness plans AND STILL SHOW UP for MYSELF, My family, my work and anything else of importance!
• Will this be filling my cup doing the training - endorphins and good eustress, or will it be the last drip leaving me without anything in the tank

4. Nutritional check in - is my body fuelled?

• Am I running fasted? Does my body like this?
• Am I hopped up on caffeine just to get the energy to do this run?
• What has my food profile looked like this past week, nutritionally dense?
• Am I eating for immunity?
• Am I doing this workout/run with the right intent, not punishing myself with exercise because of certain foods I ate.

5. Am I on track for my goal?...not blowing in the wind

• Are you going with what you “should” be doing or “want to be doing”?
• What is your goal right now are you clear on it?

I would love to know your biggest take away from todays episode! 

Neuro-associations 🧐🧠

What are they? Deep-rooted associations that our brains form between two things. e.g. Exercise and feeling energy

Our brain learns to take certain things, objects, thoughts, emotions, signs and activities and associate these with other thoughts, emotions, feelings and things.

So why don't we look at the activities we avoid, identify why, and spice them up with a different approach to retrain our brain and reroute those inset neural connections to relearn that a certain activity is doable in its newest form!

1. What activities do you do and how do you feel when you do them?
2. Any things you avoid?
3. Highlight what it is that you disliked the most
4. What can you implement to bring more feel good hormones into the mix, and have you coming back for more of that activity?

Accountability is the glue that ties commitment to results - Bob Proctor

I’ve made this episode just for you so we can find your accountability person or team, and multiple options to keep you on track to your healthiest & fastest running self.

In this episode we will go over:

1. The 4 places you can find your next accountability person 
2. How you can fill that roll with the best candidate & set parameters for success 
3. Planning pointers for your best accountability sessions ahead to see wicked results

Quotes sited:

Weekly on a Monday I will be posting even shorter, just 1 minute motivation snippets for you to listen, use & come back to anytime in the week when you need a cheerleader or a coach to tell you to get up & do what you know you need to do!

Share this with all your running girlfriends who you want to motivate this week into action 🙌

She needs this, they all need you! 🏃🏽‍♀️🏃‍♀️🏃🏽‍♀🏃🏿‍♀️

So happy you are here with me! 🎉

• Follow or subscribe on Apple Podcast, Spotify, Google Play or whichever platform you may be tuning in with so you can stay in the know every episode along the way 🙌
• Staying true to my word, I would love to get to know you, please direct message me through instagram if you have a burning running question or a topic you already have in mind for a podcast episode! I have so many great requests already and hope to keep the inspirational and educational content relevant to you, so thank you in advance and look forward to connecting! 

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