As 2011 was winding down, I began to think ahead to 2012. I’ve always received many requests from other runners that they would like to run with me. I started brainstorming one day while running and thought about that. How could I run with people, make a giving back project and be a part of the community at the same time? So with a little more running and a little more thinking, I decided that I would run with 12 people (selected via application) and each of one them would have to help someone else finish a race of a lesser distance. And each person also had to have a cause they cared about. I primarily wanted to help first time half marathoners, marathoners or a 50K. I would run each step of the race with them and get them across the finish line. And thus the 12×12 Project was born.

Church in Knoxville

Fast forward to April 1, 2012 and I’m running with Jay to help him finish his first marathon. If you haven’t read the last two days recaps, you might want to do that .

Once we crossed 13.1 mile mark, I gave Jay a high-five and we kept on running. The marathon course took us out into East Knoxville and past some rescue missions that made me grateful and thankful for what I have. There were a few more churches that I thought were beautiful and then another cute neighborhood. All of the people were super friendly. I love hometown marathons/races. We approached another water station and this one had oranges and bananas. Y.E.S. I was getting kind of hungry . Jay started to slow down and I knew that the end of the race would be challenging (in a good way). I kept taking photos – so many things to show! A neat house, an antique truck, spring blooms, happy volunteers … It’s times like this I wish I had a film crew following me!

The sun was out in full force now and I kept checking in with Jay to see how he was doing. We were taking more walking opportunities and I wanted to make sure that we didn’t walk too much on the easy parts because we still had hills to conquer yet. There was, of course, no shade on the course and I also wanted to make sure Jay stayed hydrated. We passed Mile 15 that included a water station. Some of the volunteers had fruit and I asked for some. It’s amazing what a few bites of strawberries, grapes, bananas, and oranges can do for the body and soul!

Neat house in Knoxville along the marathon course

Once we hit Mile 16, I told Jay “just a 10 miler left!” A few marathon manics were running near us and I struck up a conversation with them (shocking I know) and we were talking about what races were our favorites. While I am not an official Marathon Manic, I am one on paper. Today’s marathon will make 35 (?) marathon or ultra distance. To keep Jay going I gave out different landmarks of where we would run to or where we would walk. It’s always nice to have a little goal to work toward in the latter stages of the marathon game!

The course went through Old City and up a BIG hill around mile 18. We (gladly) walked it. Then we rounded a corner and ran past the Women’s Hall of Fame basketball building. Up some more hills, a short stretch on the highway and then down along the river. There was a guy that had been at various points along the marathon route and at one point I finally asked his name so we could say hi the next time we saw them. Turns out his wife was running her first marathon was one of Jay’s DailyMile friends! Small world.

Once we hit Mile 20, I told Jay “just a 10K left!” This was the last exchange of the marathon relay and this little girl sprinted out in front of us and took off flying down the hill. She was probably only 9 or 10. It warmed my heart to see her running and it was cool that the relay team gave her the last leg so she could finish in the stadium.

Once we hit Mile 21 I gave Jay another high-five. He had officially run further then he ever had! So exciting. The course took us back into another neighborhood called Island Home and this little community was SUPER friendly too. They even had cute, custom t-shirts made (I wish I had a photo) for young and old alike. They were welcoming and this section of the course was one of my favorites. A lot of fun. We only had a few more miles to go and I kept encouraging Jay.

Island Home- loved this section!

Loved this truck!

Soon we were down to a 5K left. That felt good. And the course started taking us back into town. It was up another hill and over the Gay Street Bridge and then into Market Square area. This was also a favorite spot of mine. Families, dogs, music, last water station and just overall high energy made it awesome. I had been checking my watch the last hour and knew that a sub-five hour marathon was within reach, but I would really have to push Jay to get it. As with all 12×12 Project participants, it’s their race, their pace. I’m just helping them cross the finish line (in one piece). HOWEVER, I knew that Jay would like a sub-five. And I wanted to help him achieve that. I kept him running and made the goals to walk/run a little longer. I told him he could curse me now, thank me later . We ran back through where we started and I could smell the finish line as we approached Neyland Stadium. I was running a little bit ahead of Jay so he could follow my pace and I told the spectators that this was his marathon and they cheered even louder for him. We had one more hill to go and I pushed (encouraged) him up it. A sub-five was.so.close. Soon we could hear the sounds erupting from the stadium. We rounded the corner into it and soon we were on the field. 26.2 miles was almost done! And with that we crossed the finish line with hands in the air. Praise the Lord! I got Jay across the finish line in one piece and a sub-five hour marathon. Finish time was 4:58:43.

Women's Basketball Hall of Fame

Jay found his family immediately after crossing the finish line and my job was done. After he had a little family time, I went over and gave him a hug and one last high-five and of course a congratulations.

When we crossed the finish line, we were given marathon finisher ball caps. A really nice touch to the race. Another cool feature was the the race bibs had QR codes so you could find your race results quickly. The Knoxville Marathon is a top-notch race and I highly recommend it!

I found my friend Jeff and we talked for a while before walking over to the post-race party where we talked some more. Then he took me back after stopping to get a few bags of ice for my post-race ritual ice bath. Love them.

All in all, it was a great day. A training run for me and a first time marathoner crossing the line. Eleven more races and 11 more people to help cross the finish line!

Tennessee River and the bridge we were about to run over

Looking at back Knoxville

Jay and Sarah with our medals!

As 2011 was winding down, I began to think ahead to 2012. I’ve always received many requests from other runners that they would like to run with me. I started brainstorming one day while running and thought about that. How could I run with people, make a giving back project and be a part of the community at the same time? So with a little more running and a little more thinking, I decided that I would run with 12 people (selected via application) and each of one them would have to help someone else finish a race of a lesser distance. And each person also had to have a cause they cared about. I primarily wanted to help first time half marathoners, marathoners or a 50K. I would run each step of the race with them and get them across the finish line. And thus the 12×12 Project was born.

95% humidity made for a very foggy start!

Hopefully you read yesterday’s Part One. If not, read it so you are up to speed on things . So this weekend is the first of 12 races I will be running with other runners.

Sunday, April 1, 2012. No April Fool’s joke for me and all the other runners! It was time to run the Knoxville Marathon (and they also had a half marathon, marathon relay, and 5K). I didn’t sleep all that great so getting up was a little challenging, but once I was up, I felt fine. I had my Gen UCAN, then got picked up at 6:30 a.m. and made our way to the race start line. It was a very foggy morning! I met up with Jay and tried to gage his race expectations. I remember my first marathon quite well and really wanted to put his nerves (if he had any) to rest. It appeared he didn’t. His wife and kids were still sleeping so we hung out with all the other runners waiting to start. I’ve run a lot of races and I never get tired of the excitement in the air. So. Much. Fun.

Soon it was 7:30 a.m. and the waves started to take off for whatever race distance they choose. Jay selected a wave 4 (?) so we crossed the start line a little after 7:30 a.m. The race was chip timed (meaning that your time starts when you cross the mat), so we started our trusty and faithful Garmin’s once we crossed the timing mat.

Beautiful area of Knoxville! Sequoyah Hills

The race course started right off the bat with a nice little uphill. The University of Tennessee band got us up and over it. I cautioned Jay to take the hills easy. I knew we had a lot of hills left to conquer yet. But it’s hard to so soon at the start of the race. You are excited and you want to run. The course ran through UT and it was beautiful. And let me just interject here that taking photos while running is not easy (I did it for the majority of the RnR races in 2011). I’m still trying to perfect this potential skill. Ha. We ran along the Tennessee River, up another hill (where I told Jay to take it nice and easy) and then past a record number of churches (remember we are in the south!) and by some lovely homes mansions. Then down through a neighborhood called Sequoyah Hills. This section was fairly hilly, but gorgeous and soon we passed the 10K mark.

It was awesome to have so many neighbors out cheering for us. I always try to give the kids (and adults) high-fives. It gives you a sense of energy and the kids usually enjoy it too. As we approached mile 9, we heard the music and people REALLY cheering for the runners that were in front of us. I knew without looking that we were approaching a hill. And sure enough, as soon as we rounded the bend, there it was. A nice big, ol’ hill. I said to Jay “I highly suggest we walk this hill. I want to save your legs for the last 6 miles.” Thankfully he agreed and we walked up the hill to high-energy music and soon it was over and we were running again. Just as we were approaching the top of the hill I saw my friend Jeff so we talked for a few brief seconds.

Running along the Greenway and passing over a creek (you know it's a road marathon when you don't run through it )

We then ran on the Greenway Trail and it was still foggy. Yes. Fog is good. Sun can wilt the best of runners. The hills were still a part of the course and I was seeing a lot of runners stop and complaining about their knees. Which meant their IT Bands. I asked Jay how his ITB’s were and he said fine. Good answer. This section was also really pretty, we passed a little bridge and creek.

The course started to take us back into town which included a few more hills of course . And the sun also decided to make its appearance. At least the first half was shady! Jay and I took the hills easy coming back to the World’s Fair Park and soon 13.1 miles were down! 13.1 to go!

The water stations were well supported and all the volunteers were super friendly. I made sure to thank them all, including the police officers too. I only drink water on a marathon course plus Q Energy Drink at mile 13 and mile 20. And eat bananas and oranges if/when they are offered.

Near World's Fair Park and the 13.1 mile mark for the marathon

Jay was supposed to see his wife and kids when we ran back through the start area by World’s Fair Park and Convention Center, but we never saw them.

I knew the next half would be challenging, so I put on my inspirational hat and kept Jay going. I also always like to encourage the other runners around me. You never know how a simple of word of encouragement can bring hope to someone! Part 3 and the final 13.1 miles tomorrow!

As 2011 was winding down, I began to think ahead to 2012. I’ve always received many requests from other runners that they would like to run with me. I started brainstorming one day while running and thought about that. How could I run with people, make a giving-back project and be a part of the community at the same time? So with a little more running and a little more thinking, I decided that I would run with 12 people (selected via application) and each of one them would have to help someone else finish a race of a lesser distance. And each person also had to have a cause they cared about. I primarily wanted to help first time half marathoners, marathoners or a 50K. I would run each step of the race with them and get them across the finish line. And thus the 12×12 Project was born.

Knoxville in Spring bloom

Fast forward to April 1, 2012 and the first of the 12×12 Project participants – Jay Stancil. This was his first marathon and he was excited just like me! Although this was my 35th (? I’ve honestly lost track) marathon or ultramarathon distance, the love of running 26.2 miles is still awesome to me. 

I arrived in Knoxville, Tenn. Friday, March 30, 2012 and was greeted by humidity. Having just flown from dry Colorado, I wasn’t used to this kind of moisture! The next morning I was pleasantly surprised by how GREEN everything was. March was the driest March in Colorado’s history. In fact, when I left Colorado, vicious fires were claiming land, homes and lives. So it was a welcome change to see spring in full bloom!

It was so green, I was almost blinded by the brightness! I took a nice walk to the Knoxville Convention Center at the World’s Fair Park. And my eyes found so many different things to take photos of. I love exploring and seeing new towns/cities!

Like this vintage bug. I have a ‘thing’ for them. This bug is a work in progress and will be used for a future article related to life. But I’m sure you already knew that .

I'm a work in progress

As I walked to the Knoxville Marathon Expo, it was a lovely, warm Saturday morning. It was great to be alive! The expo was great. Low key, quick bib pickup, fun music, friendly race volunteers everywhere and even a free chair massage. Always a great thing . Afterwards, I wandered back outside and continued to explore the town. Did I mention it was a beautiful day?! I loved the park in front of the convention center, the flags (I have a ‘thing’ for flags too) and a kids park. I was searching for a pull-up bar of some sort, but didn’t find any. The Tennessee Veterans Memorial was beautiful and sobering at the same time too.

The Market Square was cute and busy with people out and about enjoying the nice spring day. I was on the lookout for healthy food options and found it I did. I had a fresh spring greens salad with fresh red beets and salmon from Cafe 4. ANDI said no to the temptation (big, tall, moist cupcakes) .

I was also on the lookout for some fresh veggies and after a few hit and misses, I finally found an adorable little market called Just Ripe. They had fresh, local, organic produce (and meat, eggs, dairy). I was delighted to score a sweet potato, kale, green beans, tomato, avocado (obviously not from Knoxville, but still fresh) and Applegate Farms turkey. I would have a fabulous pre-race dinner!

Fresh, organic, pre-race dinner!

I spent most of the day walking around Knoxville and thoroughly enjoyed every minute of it. Even hustling back in order to beat a heavy thunderstorm complete with vicious hail. There is nothing better than to explore a town/city then by foot. IMHO.

In the evening, my host and I went back to the Market Square and Old City and enjoyed watching the sun set behind the smokey mountains. Then it was time to hit the pillow. Knoxville Marathon and pacing Jay to his first marathon finish in the morning!

Do you take your wellness seriously? Or do you have a give/take it attitude towards your health?

Your health is something you can have a say in. Be it the food you eat (or don’t eat), your ability to get your sweat on and of course, your perspective on life. All these things contribute to your wellness and overall quality of life.

According to dictionary.com, the definition of wellness “is the quality or state of being healthy in body and mind, especially as the result of deliberate effort.”

Wellness isn’t about being skinny, it is about being healthy in body AND mind. Sometimes we get so focused on the body that we forget all about the mind. Our brain controls everything we do. It has the ability to motivate us or discourage us. To forgive or hold on to bitterness. To get up off the couch and be active or continue to sit and watch life pass you by. Life – wellness – begins in your head.

Wellness is more than just eating your green beans, it’s putting on that positive attitude each and every day. A positive perspective can change not only your mood, but also those around you. No one likes to be around a negative, grouchy person – not even them! If you are having a less-than-steller attitude, why not start to change that? It might just change your life!

When you are happy, life can take on a whole new meaning and outlook. Being happy doesn’t mean that we aren’t affected by sadness and tragedy that is all around us, it means that we can be there for the people in the crisis. Happiness is a state of mind or so the saying goes. If that’s true, you better make sure that state is the size of Texas and not Rhode Island. Wellness and happiness go hand-in-hand. If you aren’t happy, figure out why and take action steps to change that.

Wellness starts in the head. What can you do for your wellness brain today? Stress less, breathe more? Chase away sadness with a happy attitude? Stop comparing yourself to everyone around you? Go spend actual time with friends? Remember we were made for human connection and interaction. The digital world is great, but it can’t replace real-life friendships and connection.

Be well – in body and mind!

peace, sweat, love: life

photo credit: Harlequeen

I travel frequently. Frequently, as in buying so many plane tickets, I’m an A-list traveler. Code for spending a LOT of time up in the air and in airports. Anyway, I always get a lot of questions on how I eat healthy while being a road warrior. Here are my secrets.

1) Prepare

The few days leading up to my trip (OK, more like a few hours) I plan my meals out, how many days will I be gone, will I have access to any health food stores, farmer’s markets, Whole Foods Markets, will I have access to a kitchen? I use Google, store Web sites and Yelp to find and research stores/restaurants in the area.

2) Pack

I actually pack a lot of my food(s). The great thing about plant and earth-based food is that they are packable. Nut and fruit based bars (LARA Bars, KIND Snacks, Bearded Brothers are my standbys), Amazing Grass individual packets of Wheat Grass or Amazing Trio or Superfood.

The second secret are small containers. They are invaluable for chia seeds, my own nut/seed mix, hemp hearts, ground flax seeds and brewers yeast. These are all things I eat on a daily basis. They store easily in my carry-on (I don’t check bags) and easy to use. You can even pack a spoon if you need to.

The third secret are small Ziploc bags. You can make individual servings of nuts/dried fruit/seeds or any of the above earth-based food items.

Little containers and Ziploc bags are a staple of eating for health while on the road.

3) Plan

Planning is critical to making sure you eat healthy (and I realize that is a loaded word) on the road. If you know you are weak in a certain area, admit that and only allow yourself to have it one time or if having it just one time causes you to have more, don’t have it at all. Hold yourself accountable. When I eat out, I make wise choices. If I am by myself, I will pick out a place where I have options. If I am with other people and the decision isn’t mine, I pray for a Hail Mary. Kidding. I just do the best with what I’m given. For example, the other night the others wanted pizza. How does a person who doesn’t eat grains, dairy or most meat, eat at a pizza place?! I didn’t know, but I was going to find out! I was BEYOND thankful that this place had some options. It just took a little asking on my part. I ended up with a fresh veggie salad with straight tuna. Now, the veggie salad wasn’t iceberg lettuce (no nutritional value), BUT fresh carrots, red cabbage, red beets, romaine lettuce, sprouts and from a can/jar black olives and artichoke hearts and I asked for avocado. Always ask for avocado. It’s a healthy fat and you can usually count on it being fresh. They will probably up-charge you for it, but that’s OK. I asked for no cheese and no bread and a pitcher of water. (And keep in mind that I just ran a marathon too.)

The key with eating for health while up in the air is being being prepared, packing and planning. And of course will power and dedication and commitment. Visualize the body you are working for in your head. Keep that in memory when you are tempted to have that cupcake!

Don’t use the excuse that eating for health while traveling is hard- it. can. be. done. You just have to want it!

(Now. Disclaimer. When I visit Italy (TBD), my healthy eating habits may be a bit different )

photo credit: woodleywonderworks

It’s Friday, and Fitness Friday at that!

If you’re a runner, are you training more than just logging miles? Your core is important too. So here is a core routine for you to incorporate into your running training plan. And if you’re not a runner, that’s not an excuse to not train your core!

Your core is more than just a six pack, it’s your glutes, hips, hamstrings, lower back. A strong core is essential to your running performance and injury prevention. So a good standard core routine includes working all the core muscles! Here is one that I like to do at least three to five times a week. If you are new to these exercises, start off with one to two times per week and then build up from there.

The exercises:

• Plank
• Side plank
• Bridge
• One leg bridge
• Superman
• Wall squat

The workout:

Plank: Get on your forearms, back level with hips and neck (no spiking the hips up!). Depending on your current level of strength, start by holding for 30 seconds or 60 seconds. If your form starts to break, stop. It is better to have correct form then to finish the move. You should be shaking and feeling your abs, legs, etc., work to keep you stable. Challenge: work up to holding for minutes!

Side plank: Get on your side, forearm parallel to your feet.  Don’t let your hips sag! Depending on your current level of strength, start by holding for 30 seconds or 60 seconds. As with the above advice, if your form starts to break, stop and remember how long you did hold it for! Challenge: work up to holding for minutes.

Bridge: Lie on your back, feet flat on floor. Bridge up so that only your shoulders, head and feet are touching the floor. Hold for 30 to 60 seconds.

One leg bridge: Just like bridge, lie on your back, feet flat on floor. Bridge up as with bridge. Lift one leg off the floor and while keeping hips level and not sagging, lift leg up and down (don’t touch the floor) 10 times. Repeat on other side.

Superman: Lie on your tummy, arms outstretched in front you. Lift your upper body up and feet off the floor. Don’t squeeze your butt! Hold for 15 seconds and work up to 10 reps.

Wall squat: With your back against a wall, walk your feet out so that your quads are in a table-top like position. Your knees should be over heels (not your toes). Your entire back (low back especially) should be flat against the wall. Put your hands above your head. Hold for 30 seconds and repeat up to 5 times. Challenge: work on increasing your time and reps.

You’re on your way to a stronger core and running body!

photo credit: lululemon athletica

Each Saturday, we try to give you tips, food suggestions and recipes for the coming week ahead. I’ve received a few requests on Brewer’s Yeast recently so I thought we would feature that today.

Brewer’s Yeast is a real-food based nutritional supplement (not a pill form). It is made from a fungus (don’t let that gross you out) called Saccharomyces cerevisiae. Brewer’s Yeast is recovered by the beer-brewing process. It should also be noted that Brewer’s Yeast is not the same as nutritional yeast or baker’s yeast. Brewer’s Yeast is a fantastic source of minerals like chromium (helps body maintain normal blood sugar levels), selenium (antioxidant, helps immune system and regulates thyroid), protein and B-complex vitamins.

The B-complex vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid) and H or B7 (biotin). All of these vitamins help break down carbohydrates, fats and proteins, which give the body energy. They also support the nervous system, help maintain the muscles used for digestion and also play a role in keeping the skin, hair, eyes, mouth and liver healthy. It’s also been used in studies to reduce LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. And some studies have shown it has helped to reduce body fat and maintain a healthy weight. Talk about a supplement!

Depending on brand, its taste has a nutty flavor. I personally love the taste, but if you aren’t used to it, it might take a little getting used to. I also like it that is great source of protein. I buy the Solgar powder brand. It has the best taste in my opinion. You can find the Solgar Brewer’s Yeast at Whole Foods and other natural food stores.

You can sprinkle it on eggs, sweet potatoes, salad – any dish really. I would recommend that you use on a moist or liquid dish vs dry as the Brewer’s Yeast is dry to begin with. Try mixing it with applesauce to start with. You can also mix with a little water. But I think it tastes better on food. Or you can try mixing it with Hemp Milk or Coconut Milk too.

And if you have a dog, Brewer’s Yeast is also great for them. They also need vitamins and minerals just like we do. Brewer’s Yeast also helps dogs to repel fleas.

The photo shows a little glass dish of the Brewer’s Yeast, so you know what it looks like .

Eat for health!

(And if you are reading this on Saturday, March 3, 2012, I’m climbing/snowshoeing/mountaineering/panting my way up FIVE 13ers peaks!)

Every Friday, we feature a real-life person who has embraced a healthy lifestyle from a former sedentary, unhealthy life. We hope their story inspires you to start living and breathing a healthy life!

Today’s feature is Brandi Heinz who is training for the Wisconsin Marathon on May 5, 2012. She is also a participant of the 12×12 Project. We are so excited for her!

Sarah: When did you start running?
Brandi: I started running in Junior High – thank goodness, because I did not have eye-hand coordination. I tried soccer, softball, volleyball … no success there. I joined the track team and started out wanting to be a hurdler or sprinter, but I wasn’t very fast. One day, the coach asked for volunteers for the 1600m run and no one raised their hand. I volunteered, and I believe I took third place in the race. I was hooked!

Sarah: What do you like best about running?
Brandi: When I was younger, I liked running for the mid-distance and 5K races, then strictly for fitness. Now, it’s a great outlet for stress and a very healthy hobby. I love having another race on the horizon to train for, and I look forward to Saturday runs with my running club. I like that it’s something I can do alone or with people, anywhere. And I even sort of like that people look at me like I’m crazy when I tell them how far I ran.

Sarah: You just ran the Austin Half Marathon this past weekend. What was that experience like?
Brandi: The Austin Half Marathon is the biggest, toughest, hilliest half marathon I’ve run – yet I still ran my personal best. I really enjoyed myself during the race. They had live music throughout the course, and the fan support was amazing! The ninth mile marker was lined with Livestrong supporters: walls of yellow on either side, cheering and blaring Black Eyed Peas, high-fiving us. I ran this race with my two sisters, so it was really special to share that experience with them. We even met Bart Yasso during the expo. He was awesome – gave us some great advice for the race (like how to handle all those hills)!

Sarah: You live in Chicago; do you run outdoor or inside during the winter months?
Brandi: This is the first year I’ve ran outside, and it has made a big difference! Joining a running club gives me people to run with at night and during the snowy days, so I always feel safe. Since I’ve continued running as the weather changed, I’ve never felt like to was difficult to get used to the weather. I never consistently ran during the winter months in the past because the treadmill was boring. I’m really proud that I’ve kept it up this winter – I love telling people when I’ve ran 10 miles in the snow!

Sarah: You are also training for your first marathon (YAY!), how has your training been going?
Brandi: I feel like it is just starting, since I had my half marathon milestone that I’ve been working towards. On my way back from Austin, I mapped out my marathon training plan and realized it’s only 10 WEEKS AWAY! I’m taking this week off, then next week I’ll go right back into it with a 10 mile run. Over the coming weeks I’ll run my farthest distance runs I’ve ever done, getting up to a 20-miler. I’m excited and nervous at the same time!

Sarah: Girls On The Run is a cause you care about. Can you share with us a little bit about what you do with them?
Brandi: I’ve volunteered with Girls on the Run in a few different roles, but my favorite is being a running buddy. Girls on the Run is a non-profit organization that encourages young women to lead healthy, confident lives through an after school curriculum that culminates in a 5K run. As a running buddy, you run with a girl on a training run, then at the race. My first buddy was a 5th grader who was FAST! She kicked my butt during the race, I believe we were the first group from her school to finish, and it was amazing! She was so encouraging to every other girl out there, whether they were right behind her or walked most of the distance. My second buddy was a third grader who hadn’t run before. She was very nervous and didn’t want a buddy, but five minutes into our training run, she was chatting up a storm. We even Skyped a couple of times before the 5K. Again, it was amazing to watch her encourage her fellow runners and come out of her shell. Running one of the Girls on the Run 5Ks is like nothing I’ve experienced! Within five minutes I had my hair sprayed multiple colors, writing on my face and arms, and my race bib decorated. It’s such a fulfilling organization to work with.

Sarah: And for fun, what is the first you want to do when you finish the Wisconsin Marathon?
Brandi: Take a picture with my medal and share it with everyone on Facebook and Twitter! Then, maybe have some chocolate milk and an ice bath . I love sharing my running journey online because I hope that it inspires other people to try something new. If you would’ve asked me a year ago if I would run a marathon, I would’ve looked at you like you’re crazy! And now, here I am … and I sort of think I AM crazy. But after talking to all the different people who have ran a marathon, I truly do believe anyone can do it if they have the right mindset and people around them.

Did you know that February is National Heart Health month (America)? If you did, congratulations and if you didn’t, well now you know!

Did you also know that heart disease is the number one killer of women according to the American Heart Association? More women die of heart disease than cancer! And both of these diseases can be prevented through the food we eat/drink (or don’t eat/drink) and exercise.

Here are 10 ways to have a healthy heart – if you are a woman or a guy.

1) Sweat! Get out of bed and do something active! Run, swim, walk, yoga, Pilates, lift weights, CrossFit, Kickboxing. Something that will leave you feeling alive and ready to have a fantastic day!

2) H2O! Make sure your glass or water bottle is always handy. Drink water all day long. The benefits of hydration are huge. Clearer skin, less fatigue, naturally moisturizes, detoxes … go drink up!

3) Eat Earth Based Foods! This is such an important one. Limit or avoid processed junk (I refuse to call it food) all together. Buy as fresh as possible (farmer’s markets are a great option). The less chemicals, food dyes, preservatives and nitrates the better. Straight from the earth (soil, trees, water) are the best option.

4) Be Happy! This may sound like a pie-in-the-sky thing, but it’s not. Being happy is good – no GREAT – for your heart. Your perspective can make or break you. Choose – decide to be happy!

5) Forgive! This might be the hardest thing out of the list to do. It can be easier to be angry, bitter, hurt or mean. It takes daily work to forgive those who have wronged us. And sometimes we have to forgive ourselves too.

6) Slow down! Life isn’t about how fast you cross the finish line, it’s about who you help along the way. Help someone.

7) Breathe! Take a chill pill! Smell the roses around you. Take a nap.

Go live with a healthy heart!

peace, sweat, love: life

photo credit: quilting2009

Today marks the first day of Lent and also marks the day that a lot of people give something up. Chocolate, drinking, candy … kind of reminds me of Jan. 1. But sadly, the traditional meaning (prayer, repentance, fasting, etc) of Lent is usually forgotten. So this year, instead of giving something up, why not DO something good – something positive?

Let’s face it, the things that we are attempting to give up probably shouldn’t be a part of our life to begin with.

So here are a list of ways to make a difference the next 40 days (and hopefully forever). Pick one or 10. Just pick something that you will be able to do every day. Leave a comment below for what you picked!

1) Give someone a compliment

2) Pray for a struggling friend(s) for five minutes before you start your day

3) Give your daily beverage money to a cause like World Vision or Blood Water: Mission

4) Forgive instead of being bitter

5) Send a note card (yes, snail mail)

6) Read a Lent and Easter plan from YouVersion

7) Invite someone to sweat with you (run, yoga, gym, etc)

Eat a green vegetable (kale, spinach, cucumber)

9) Don’t beat yourself up

10) Think positive

11) Drink only water

12) Wake up happy

13) Smile intentionally

14) Pray instead of venting online

15) Be thankful for what you have instead of complaining

16) Do five pushups

17) Get in 10,000 steps

18) Speak kindly of everyone

19) Hold plank for 30 seconds

20) Breathe in, breathe out when you feel stressed, anxious or nervous

21) Call a friend or family member

What will you do to make the 2012 Lent season a positive one?