We all have heard the phrase “pain is weakness leaving the body”. I hate this phrase. While we should push ourselves beyond the point of comfort, we shouldn’t be stupid. **Note: there is a difference between emotional pain, telling yourself you can’t pain and thinking you can out run heatstroke “pain”.

I have seen many a runner (new and experienced) make the mistake of thinking that because they pushed through pain, they are warriors. This is partly true. There is smart pain and then there is stupid pain.

Right now, the East coast is in a heat wave. Better know as #heatOMG. Hey, we will find anything to complain about! At any rate training runs/rides and races are not taking a break. Many people will hydrate. However, hydration is only part of the equation. Many people forget about another crucial element: core temperature. You can drink all you want, but that won’t help your core temperature. Hyperthermia (read this) and dehydration are two different things. Know the difference.

A person can hydrate & consume electrolyte’s and do everything “right” but it won’t help when your body overheats. And when that happens, pray that you have help nearby, because you will need it. Feel dizzy or lightheaded? This is your body telling you NOT to push it. You are overheating. Stop. Get help. An ice bath saved a runner at a hot race some years ago. It may save your life too.

So, if you are running or racing, please be smart. Stay hydrated. Stay cool. Walk more then you are used to. Don’t push the pace. If you are a new runner, take it easy. Tell someone where you will be running. Wear RoadID. To help regain essential minerals lost during a run (or ride) drink some Pedialyte. It has a perfect balance of sugar, electrolyte’s, potassium and sodium.

Don’t be a hero in the heat. Learn when to back off.

One last point, if you see someone in need of help, stop and help them. Even if they say no.  Yes, you may miss your PR, but you could save a life.

Run smart. Run safe. See you on the trails!

Photo by: Felix Francis

You probably didn’t think that an athletic/running/motivation site would talk about dating, relationships, etc. I guess it’s not called “Thoughts From the Trail” for nothing!

In my day-to-day life (and from my Tweet/Facebook stream), I come across many girls who are desperate to have a boyfriend or be in a relationship. While having a companion to share life with is in our core, there is right way to go about it. Don’t be in a relationship or have a boyfriend just because. Be in a relationship because you care for that person.

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To all single women: be okay being single. Be confident in yourself. A guy can’t and won’t fulfill you.

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Let’s face it, our culture expects us (women) to be in a relationship. If you aren’t spoken for, then surely something must be wrong with you (maybe green hair wasn’t the way to go after all).  Having a boyfriend doesn’t mean you have “arrived”.  It just means you are in a relationship.

To all my girl friends out there, remember these few things:

#1) Be secure with you.

#2) Build friendships with other women.

#3) Don’t feel pressure to be in a relationship.

#4) Be okay being by yourself. You’ll be a stronger girl for it.

#5) Love yourself. Before you can fall in love, you have to love yourself.

Photo by: hello-julie

This morning I barely had my eyes open, scrolling through my Facebook feed when I did a double take. A “friend” posted this: “NEVER run a marathon. Just picture in your brain running one mile…then do that 26 times!”. Needless to say that made me come alive.  Real fast. I asked him if he was serious or if it was tongue-in-check. He responded back that he was serious. Now I was livid.

His profile states he is a runner (and a “muscle & nutrition enthusiast” -whatever the hell that means). Are you kidding me? How can a runner even write that comment, let alone think that? Note: I’m not saying that all runners need a marathon to qualify them as a runner. But if you say you are a runner, the first thing you know is that running is a mental game. Your brain is a lot stronger than you think it is. Most people just don’t train it. Yes, your legs/body may break down, but your head will get you to that finish line.

This comment was NOT “break each mile up into little pieces”, but “if you think about how awful 1 mile must be, imagine how horrible 26.2 miles must be”. Torture? Hell? Or the joy of finishing something that you didn’t think you could do. The pride of a job well done run.

If you have to think about running a mile ahead of time, then don’t call yourself a runner. Don’t get off the couch. Don’t feel the wind in your hair. Don’t feel the satisfaction of completing a tough run. Don’t feel the joy of running a personal best. Don’t know what it is like to run a race with hundreds of other people. Don’t be inspired by an amputee running (and passing you).  In fact, stay in bed. Judge those who do run (marathons or ultra marathons) and call them crazy. Tell yourself you can’t do it. Tell yourself you don’t have the body.  Tell yourself you aren’t a “runner”. Make all the excuses you want.  Bottom line is you don’t believe in yourself that you CAN do it.

What made me angry? The fact that the comment is a picture of what is wrong with our nation. If we think it is hard, we give up before we even start. If we think it might hurt, we don’t even consider it. Who wants pain anyway? In fact this comment means this: “if you think you can’t, you won’t”. I like to say this: “If you think you can, you will”. If I told myself to think about 1 mile, how would I ever run 31 miles, 52.4 miles, or 100 miles? I am already admitting defeat. And I haven’t even started!

PEOPLE, please remember this: set yourself up for success, not failure.

Yes, I am passionate about this. How can you not tell:)? I am passionate about running and life. If more people embraced whatever they fear, we wouldn’t have so many naysayers (and wimps) in the world. If more people think positively, they would be empowered. And strong.

When I run long distances, I honestly don’t think about the miles. I think about crossing that finish line (be at a race or a training run). I tell myself I can and WILL do it. And I do.

If something seems difficult, you are probably approaching it the wrong way. If a mile seems hard, then you need to reconsider the word “hard”. People face homelessness, hunger, legs blown off, a son or daughter dying, a dad or mom facing cancer. A family who just lost a father serving our country. A sister who is blind. A brother who is deaf. A friend whose own family has abandoned her.  That’s hard.

Running is life. Life is running. Catch it while you can.

What are your thoughts? Would love to hear what you think on this topic.

Sarah Stanley runs marathons in her sleep. And believes in the power of thinking positively, training your brain for success and dark chocolate.

Photo by: Darwin Bell

July 4th is Independence Day AND fireworks, beach BBQ’s, picnics, and cookouts. In other words food. It can be tempting to to eat all the junk that is usually a part of the food festivities. Here are 7 practical ways to eat your way through the weekend. Do you have other tips? Post them here!

#1) Fruit & Veggies Rule. Thankfully its Summer and that means fresh fruit and veggies are on the menu. Skip the dip. Nibble all you wish.

#2) Water Baby! Stick to water. If you must drink Lemonade, Iced Tea or Fruit Punch, add water to your cup. You’ll save yourself from a sugar coma.

#3) Eat Breakfast. Start the day off right. Don’t starve yourself and think you can pig out at the picnic later on. Your body needs energy throughout the day. Feed it properly.

#4) Don’t skip a workout. On vacation? Take a walk with the kids. Go running. Its fun to explore a city on your feet. Visit a local gym or yoga studio. Use this time to spice up your workout routine. You’ll feel refreshed. And besides its a great way to start the day.

#5) Balance. Don’t deprive yourself of something that you really MUST have. If you want to eat it, do so, but make sure it is worth it. It better be damn tasteful. If not, find something else! Don’t eat the whole cake, have a small slice and be content with that.

#6) Be Prepared. Does Uncle Bob always bring the loaded Potato Salad? Maybe Aunt Mary makes her to-die-for Three Berry Trifle. Plan ahead and bring something healthy to the potluck. You’ll have at least one healthy option to eat!

#7) Love. Be kind to yourself. If you fall off the food and workout wagon over the weekend. Get back up again. Today is a new day to re-prioritise and continue on with the a healthy life. Don’t beat your self up.

Do you have a healthy tip that has worked for you? Please share with the rest of us! If you have a question, also post it and I will answer it.

Happy July 4th! And take a moment to thank someone that has/is serving our country.

Photo by tonythemisfit

Hey you! Looking to get your feet wet in the sand, lounge on the beach, sip a frosty beverage and make a million bucks? Well if so, this job isn’t for you.

However if you want to make a difference in the next generation, work from the beach and see what goes on beyond the scenes, then this intern job is for you. Intern = no pay, but a making a difference.

Intern responsibility’s:

• Work wherever, however (see, the beach is an option!)
• Research health, fitness, and other wellness information/articles/data
• Help research potential city’s for the Run Ride Inspire project
• Write various health articles and blog posts
• Assist with other projects as needed

Have what it takes? Send me an email: sarah@sarahstanleyinspired.com and tell me why you would be perfect for the job at the beach. Even if it’s only your imagination

Photo by notsogoodphotography

Life is short. Run, ride, swim,  workout, play, and laugh hard.

Photo by pinksherbet

Hey ladies! Want to win some sweet gear from Lucy? Sorry guys, I’ll have something for you next month. All you have to do is follow the rules. Yes, I know rules suck. But these are painless. Promise

#1) Nominate yourself or someone you know who has embraced a healthy lifestyle, taken on an athletic challenge (and lived to tell about it) or helped someone in need. Simply reply to this post & tell us why. Short & sweet is perfectly fine! 

#2) Sign up for the monthly “with-a-touch-of-sass-and-sweat” enewsletter here

#3) Follow @lucyactivewear and @sarahstanley, then copy & paste this on Twitter: “I entered the July giveaway to win @lucyactivewear gear from @sarahstanley. You can too! http://bit.ly/abfSbB “ 

#4) Retweet this post! 

Its that simple! 2 winners this month! You have till July 16 to enter! Don’t delay! 

Here are the 2 pants that could be yours: 

Distance Knee Pant or Color Blocked Propel Knee Pant 

Photo by hawksanddoves

If something doesn’t feel right, it probably isn’t. Go with your heart. 

Photo by realSMILEY

Recently someone told me that Mountain Dew is good for you. And that it helps with muscle cramps. I just about jumped out of my skin. If there is one thing I am passionate about its educating people what they put in their bodies. Most don’t care to read the labels. Maybe because they know how bad the crap is for them.

Mountain Dew is on on the top of the worst soda’s you can consume. Here is a great article that will inform you of just how awful it is.

Even Diet Soda is on the list! It can actually make you thirstier (has more sodium) and the artificial sweeteners may make you crave & eat sweet foods. Which in turn will make you gain weight. Read these facts.

Here are 6 beverages to drink and 6 to stay away from.

#1) Drink Water, not Gatorade. Replace the sugary, food dyes, and HFCS laden Gatorade with Smart Water or AquaHydrate. If you are exercising over an hour you need electrolytes not artificial junk that Gatorade has in it.

#2) Drink Homemade Mint Tea, not Iced Tea. Try this simple recipe: Pour 4 cups of boiling water over one bunch of fresh mint leaves. Steep for 10 minutes. Remove mint leaves with a strainer. Add a tablespoon of Agave Syrup or Natural Honey. Squeeze some fresh lemon juice. Serve over ice. You’ll cut the sugar by about 90%.

#3) Drink Seltzer Water, not soda/diet soda. If you like the fizz, opt for Seltzer Water. No sugar, food coloring, HFCS.

#4) Drink Skim or 2% Milk, not a Frappucino. Some of the drinks from Starbucks can have 32 GRAMS of sugar! That’s about 8 teaspoons of pure sugar. Never mind the saturated fat content. Opt for skim milk, 2% milk or low fat chocolate milk (again watch the sugar content).

#5) Drink a homemade smoothie, not a commercial smoothie. Smoothies are wonderful. If you know what goes in them. Most of the ones you buy are filled with sugar. You want pure protein, fruit and healthy calories. It’s easy to make a smoothies. Take 1 cup skim Organic Milk, fresh or frozen fruit, protein powder and some ice cubes. Blend in a blender. Bon appetite!

# 6) Drink 100% juice, not juice. Read the labels on juice bottles. Most will say “juice” on the label, but in fine print it will say “33% juice. Make sure no sugar is added. And for 100% juice, add water to your glass of juice. It will help cut the sugar (although natural) down.

Bottom line: avoid buying drinks/beverages. This includes Red Bull.

For more ways on how to live a healthy life, subscribe to the monthly “with-a-touch-of-sugar” e-newsletter here.

Photo by: realSMILEY

It must be Summer. Not because I have been sweating just standing still, but because the number of heat related questions asked to me, has been off the charts. “How can I beat the heat?”. “How do I run in the heat?”. “How can I stay cool?”. “Can I just bake cupcakes instead?”. While the later does sound tempting, it probably won’t help you in running. 

Here are 6 ways to beat the heat.

#1) Early Bird Gets the Shade. The best way to beat the heat is to run early in the morning. I encourage people to run before work as a general rule of thumb, but when you are trying to stay cool, running in the early morning hours is a good habit to get into. Yes, that might be running at 5:01am. I promise you’ll be a better person when you finish:)

#2) Get used to it. If you are training for a half or full marathon, chances are that you will be running in heat and the sun on race day.  So don’t avoid the heat completely. Your long run on the weekend will probably encounter some of the sun/heat, so consider that good prep for what could happen on race day.  

#3) Stay cool. Wear moisture wicking clothes. I know I harp on this a lot, but I am still seeing people wear cotton T-shirts/shorts. While cool (no pun intended) for the casual outing, it is not what you want to be wearing to run in (or any exercise for that matter). Take yourself to a running store and invest in some “technical” running gear. Also, wear a sweat band or a running cap. A cap will help shade you from the sun beating down. If you are a guy without hair, then you’ll probably really appreciate this. Getting a sunburn is no fun! Personally I detest sweat in my eyes. So in addition to wearing a running cap, I also carry a washcloth. I wipe the sweat from my face & eyes. While probably physiological only, I think it helps. I also have been known to dunk it in a river or whatever water source I can find while running [ultra marathon]. Also, protect your eyes, wear sunglasses

#4) Stay Hydrated! This doesn’t mean start drinking water 29 seconds before a run. Or start during a run. You can’t cram hydration. Hydrate through out the day. Carry a water bottle with you everywhere you go. Also, make sure you are getting enough electrolytes. Try Smart Water or AquaHydrate. Don’t over drink. Don’t under hydrate. A good rule of thumb is to make sure your urine is the color of lemonade. A sweat test is also a great indicator for how much water you should be drinking. Most likely you’ll need more then 8 glasses a day in the Summer. 

#5) Move. If you don’t like the heat, move to a different climate in the heat months. Maybe you’ve always dreamed of going to Australia, then maybe the Summer is your chance to make that dream happen. Probably not possible for 99.9% of us, but we can dream, right?  

#6) Adapt. Back in the day, people didn’t have AC. Depending on your living arrangements, turn off the AC. I recently heard this tip from another running coach. Yeah, the first week might suck, but when race day comes, you’ll be 90% ahead of the other people toeing the line.  

Exception: If you are training for an ultra marathon, heat training is most likely a part of your plan. But that’s a topic for another day.

For more sarcastic running wisdom sign up for the monthly “not your average” e-newsletter here. 

Photo by jurvetson