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!Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

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.Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

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.Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

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! Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hey, friend, In this episode of "Time for bRUNch," we have the pleasure of introducing our guest, Brandy Talamoni, also known as @brandytherunner_. Brandy is an incredible individual who embodies the spirit of running. As a runner herself, a devoted mom, and a USMC veteran, she not only shares our passion for logging in the miles but also possesses a remarkable enthusiasm for ensuring that every runner she comes across feels embraced and welcomed in the sport. Brandy's dedication to running goes beyond personal achievements.  She understands the transformative power of running and how it can positively impact people's lives. In this episode, she shares how her running has evolved from childhood, enlisting, pre/post kids, and where she is today.  Whether it's through her social media presence, participating in community events, or engaging in one-on-one interactions, Brandy aims to create an inclusive environment where all runners can thrive and feel supported.We were so inspired by Brandy that we decided to share a couple of our Foxy, Feisty, and Fierce Boot Camp workouts with YOU! These are runner-friendly HIIT and strength training workouts that can be done anywhere and with no to minimal equipment. Download them here. Have any questions or want to reach out? Drop us a line at info@timeforbrunch.comHave an awesome bRUNch! Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hey, friend, Thank you for joining us! If you have been on the fence about joining Club runDisney then this episode is for you! Shelby and Christine are joined by special guest Aaron Nool, the Club runDisney expert behind @noolrunnings. Together, they delve into the world of Club runDisney. Aaron shares his valuable knowledge of the different club levels and their benefits -  just in time for the general registration on May 23. Whether you're a seasoned Disney runner or new to the experience, this episode is a must-listen as they share valuable tips to enhance your magical journey.Aaron helps unravel the details of Club runDisney membership and he explains the exclusive benefits such as early registration, special events, and enticing shopping merch shopping opportunities. It doesn't stop there, Aaron further shares his knowledge by creating detailed graphics of the tiered Club runDisney levels and differentiates between the registration perks versus race weekend perks. You can find more on his Instagram, while you are there give him a follow and thank him for sharing his insight! We also brought it all together on the blog so it can live happily ever after. Whether you are going to join Club runDisney or you are tackling races this Fall/Winter, TFB Training has a plan for you! Join the V.I.B. list to be the first to get notified of the limited training spots when they open up! Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Welcome to a special Mother's Day episode of "Time for bRUNch" with Coaches Shelby and Christine. Today, we're highlighting women runners' empowerment through different lifestyle choices. Join us for an inspiring long run as we share stories of resilience, strength, and love.Segment 1: Endurance Journey of Motherhood Special Guest: Rebekah KraheThis segment covers infertility. If you prefer not to listen to this segment, please use the chapter marker to skip ahead to segment 2.Rebekah shares her journey through infertility on her way to motherhood. She discusses the emotional and physical challenges she faced. Rebekah explores the power of self-advocacy, support, and self-belief in overcoming obstacles. She highlights the roller-coaster of emotions she experienced and how running continues to be a source of strength.Don't forget to drop in your "hashtag" suggestion, it's gotta beat Coach Christine's #adiandmamathebaddie Segment 2: Furmom: Caring for Special Needs Pupster Special Guest: Rachel GrannanRachel shares her experience as the fur mom of Timmy, a larger-than-life dog who has become a town hero. She talks about the unique challenges and rewards of caring for a pet with special needs while maintaining an active running lifestyle. Rachel explores the bond between humans and animals, and how she finds fulfillment through her involvement in her community. Segment 3: The Power of Supportive MothersCo-host Shelby Schmidt and her mother, Mama Jackie, share their story. They reflect on the unwavering support Mama Jackie provides to Shelby in her passion for running and being an entrepreneur. Despite not being a runner herself, Jackie has been there every step of the way, offering encouragement, love, and guidance. They discuss the bond and the vital role of supportive mothers in their children's pursuits. Shelby and Jackie share heartwarming anecdotes, memories, and life lessons learned through their journey together. They emphasize the importance of celebrating mothers who empower their children to chase their dreams.Weigh in with your thoughts on what Disney character Mama Jackie should be for Princess 2024 weekend. As we wrap up this Mother's Day special episode, we celebrate the empowerment of women runners. Through the stories of Rebekah, Rachel, Shelby, and Jackie, we see the strength and resilience of women from different walks of life. We hope you're inspired to embrace your own journey and to recognize and appreciate the women who have influenced and supported you. Thank you for joining us on this special run. Until next time, keep running and empowering others!Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

In this episode of "Time for bRUNch - Quick Bytes Edition," Coaches Shelby and Christine delve into a lighthearted and imaginative discussion about what their running shoes would say if they could talk. Exploring the relationship between runners and their trusted footwear, the coaches share personal anecdotes, insights, and humorous anecdotes that shed light on the unique bond runners develop with their running shoes.We want to hear from you. Join the conversation on what your shoes would say if they could talk with the bRUNch crew. Join the community here or reach out to us at info@timeforbrunch.com Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Welcome to Time for bRUNch, a special episode dedicated to the Cinco de Derby workout! Coaches Christine and Shelby are here to guide you through a 75-minute long progression run that starts off mild and heats up to a fiery finish. Join us and lace up your running shoes; we'll chat about the history of the Kentucky Derby and Cinco de Mayo, keeping the conversation light and fun. We'll even play a game where we quiz you on horse names, asking if it's a My Lil' Pony or a derby horse name. We can't wait to hear you weigh in! Throughout the run, our goal is to keep you focused and motivated as you build strength and tempo toward crossing your own finish line. Just like the intensity of the derby race, we'll gradually increase the pace and challenge you to push yourself during the workout. We believe in you and we're betting on you to be the official winner of the Cinco de Derby workout!As we reach the fiery finish, imagine the excitement and energy of the Kentucky Derby's thrilling conclusion. Coaches Christine and Shelby will provide words of encouragement to keep you going strong until the very end. Who needs a #paquionechipchallenge when you can bring the fire to your workout? After the run, we'll transition into a cool-down phase, allowing your body to gradually return to a relaxed state. During this time, we'll share some mouthwatering recipes to include in your post-bRUNch festivities. Whether it's a refreshing Cinco de Mayo cocktail or a delicious Derby-inspired dish, we've got you covered.So, get ready to run, have fun, and enjoy the journey to your finish line! Remember, you are the official winner of your own race, and we're here to support you every step of the way. Let's make this Cinco de Derby workout one for the books!Want to stay looped in on the upcoming fun? Join the bRUNch bunch on Facebook or follow us on Instagram. Workout structure: 2 min Stretches  - 5 min walking warm-up with Derby Horse Name Generator game - Join the newsletter to get access to long bRUNch games here. 15 min easy warmup RPE 4-5 Mild 🌶 10 min pickup RPE 5-6 Medium 🌶 🌶 2 min recovery jog or walk RPE 2-4 Mild 🌶 10 min pickup RPE 6-7 Hot 🌶 🌶 🌶 1 min recovery RPE 2-4 Mild 🌶 10 min pickup RPE 6-7 Hot 🌶 🌶 🌶 1 min recovery RPE 2-4 Mild 🌶 5 min pickup 7-8 RPE H-E-Double Hockey Sticks HOT 🌶 🌶 🌶 🌶 1 min Fiery Finish 8-9 RPE One Pacqui Chip Challenge HOT 🌶 🌶 🌶 🌶 🌶 ☠️ 5 min recovery RPE 2-4 Mild 🌶 5 min walking cool-down Fire Extinguisher 🧯 🥶 Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend, In our monthly "Fuel review" we decided to try out protein and energy bars. We all know that they can be pricey and nothing is worse then having to chuck out a chalky bar after one bite. Our picks for today's review are as follows: Picky Bar - Moroccan your worldTruBar - Daydreaming about DonutsPerfect Bar - Salted CaramelGoMacro Cherries and BerriesLarabar Blueberry Muffin Rxbar - chocolate sea salt and Maple SyrupDid you miss the live video recording and want to hear Coach Shelby's "cliffhanger" response that was cut from this audio version?  Subscribe to the Youtube channel and check it out here. We want to hear from you. What would you like us to review? Do you have a favorite go-to fuel? Reach out to us at info@timeforbrunch.comJoin the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend,You know that you've taken to Dr. Google to help answer all of your "burning" questions, well friends, we are here to help assure you that when it comes to running, we've got the answers you may too embarrassed to ask anyone about. Join us for this long bRUNch, get into your sexy pace stride, and share with us some of your answers as we tackle the most googled questions about running. We also play 2 Truths and a Lie and would love to hear what you think is FULL truth and which statement is, well....not so true.  Play along in our FB community page or hit us up on Instagram. Workout Structure:2 min Dynamic Stretches5 minute Walk20-minute Endurance Block2-minute pace change20-minute Endurance Block2-minute pace change Halfway20-minute Endurance Block2-minute pace change20-minute Endurance Block2-minute pace change5-minute cool-down (Recipe chat)Have any questions? Reach out to info@timeforbrunch.comJoin the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend, We are excited to welcome you to the Quick Bytes bRUNch table to chat about our experience with the popular run-walk-run method of running created by Olympian Jeff Galloway. We referenced his incredibly resource-heavy website, and you can visit it here:www.jeffgalloway.comWe want to hear from you! Do you use the run-walk-run method? Are you on the fence? You can find us on Instagram or email us at info@timeforbrunch.com Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend, Welcome to this week's episode for a hearty, long bRUNch a 2+ hr sure to spark joy in your heart, and lightness in your feet. Today, we will be recapping the runDisney Springtime Surprise weekend with Girls on the Run of Central Florida SoleMate Kristen Gordon, Coach Shelby, and Coach Christine. Later in the episode, we will also be joined by Stephanie Diaz, a running coach and podcast host of the Runner's Roundtable, who hopped on a plane to go run the London Marathon.Endurance Block: Recap of runDisney Springtime Surprise Weekend with Girls on the Run of Central Florida's Kristen Gordon.In this segment, we will hear from Kristen Gordon, Coach Shelby, and Coach Christine about their experiences at the runDisney Springtime Surprise weekend. They will share their thoughts on the course, the weather, and the event's overall atmosphere. They will also talk about the importance of the Girls on the Run program and how it has impacted their lives with a few announcements for the SoleMate program. To learn more about SoleMates and fundraising bibs for the new 23-24 runDisney season, reach out to elizabeth.santiago@girlsontherun.orgAnd, if you are local to Central Florida and want to volunteer at the Spring season celebration race for Girls on the Run, sign up to join the Track Shack Run Nona 5k fun here >>The halfway point: Pace Change 2 minutesEndurance Block: Stephanie Diaz of the Runner's Roundtable joins us before heading to the London Marathon. In this segment, we will welcome Stephanie Diaz to the podcast. Stephanie is a running coach, mother runner, avid yogi, and podcast host who is currently in her taper week before the London Marathon. She will share her love of running, connecting to the joy of movement, how she prepares for race weekend, and why she believes it is important for women to support other women! She will also talk about her experience as a running coach and share her coaching philosophy and advice for runners no matter where they are on their journey. Cheer here on via her Instagram: @thecookierunner Listen to Coach Shelby on The Runner's Roundtable episode. Listen to Coach Christine on The Runner's Roundtable episode.  Thank you so much for joining us! Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend, Does looking at all of your strength training options leave you thinking, "What the Eff?!" then look no further, we have got details on the 30-day Foxy, Feisty, and Fierce Boot Camp kicking off on May 1st. Not convinced you want to add strength training to your routine? Read here on why strength training is crucial for your running journey.  Then head over to sign up for the 1-day Bonanza Blast to grab your registration for $39 >>Weekly themes, extra accountability, and one Fabulous Grand Prize Winner will receive the FFF Party Pack: $100 GIFT card to Sparkle AthleticsGoGuarded Defense Ring JBL noise-canceling headphones (the BEST for strength training)Corkcickle stainless steel water bottleOnce you conquer that, we know you are ready to don your superhero cape and tackle saving the Earth. Well, while we can't say that plogging can save the Earth, we believe it can help you get in a great workout while cleaning up your neighborhood. So join us to celebrate Earth Day and "plog" with us! RSVP and particpate from anywhere in the world here >>Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend, Thank you for joining us for an exciting weekend full of running races, where we chat about Boston Marathon weekend and runDisney's Springtime Surprise. We dedicate this run to those that were lost, injured, and impacted by the Boston Marathon bombing ten years ago. Reminding us that life is precious, our neighbors are family, and the running community was, is, and will forever be #BostonStrong. Coach Shelby then regales us with her elite field knowledge, and we discuss the many ways to run Boston. At the halfway point of this run, we take a "trip" down I-95 to finish up the run with Springtime Surprise and runDisney chatter. We hope you enjoy and look forward to you sharing your Boston, runDisney, and running favorites with us on social using #TFBrunch. Workout structure - 2 min stretches5 min walk12 min Endurance Block4 min Uptempo with a moment of silence and dedication to the lives lost at the 2013 Boston Marathon Martin Richard, Krystle Campbell, Lu Lingzi, and Officer Sean A. Collier12 min Endurance Block - Sign the petition for equal pay across the divisions4 min Pace Change1 min Walk (halfway)12 min Endurance Block Tips for racing in the rain? Check out the blog post here4 min Pace Change12 min Endurance Block 4 min Pace Change5 min cooldown walkReady to add "iron" to your runner's diet? Looking to own the Foxy, Feisty, and Fierce Energy for the month of May? Sign up to learn more about our one-day Boot Camp Registration Blitz Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend, Great to have you here with us for today's Quick Byte. We are excited to welcome Carlos the Runner. We featured him as one of our favorite Instagram accounts that we can wholeheartedly relate to, that always brings a smile to our faces back on episode 53. Instafun Progression Run Imagine, how stoked we were when Carlos decided to take a brief break from his Royal obligations as Treadmill and Meme King to share his #sexypace wisdom and wit with us all! Find Carlos on - InstagramFacebookTikTok Enjoy, and have an awesome run! Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend, Thank you so much for joining Coaches Shelby & Christine for a light-hearted fun conversation-paced long run. We are feeling an extra pep in our step and want to make sure to share the levity and lightness of the extra sunshine we have been experiencing has given us. So if you want to add sparkle to your long run - this is it! Each segment will have a featured game; we want you to play along. Head to our community page and Instagram to share your responses. Workout structure:2-min dynamic stretches5-min warmup walk20-minute conversation pace1-minute pace change 15-minute conversation pace1-minute pace change20-minute conversation pace1-minute fast finish5-minute cooldown walkEnjoy, and don't forget to add those smiles with your miles. Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend, We are stoked, albeit also filled with trepidation, to launch the "live" reviews of fueling, electrolytes, pre-workout, and post-run fuel segments. For our first one out of the gate, we reviewed the following:  Sports Beans Smoothie vs. Assorted Honey Stinger Energy Chews Orange BlossomClif Bloks Salted Watermelon GU Espresso LoveGU Tastefully Nude Clif Shot VanillaMissed the live video recording? Check it out here >>We want to hear from you. What would you like us to review? Do you have a favorite go-to fuel? Reach out to us at info@timeforbrunch.com Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend, April Fool's Day, also known as All Fools' Day, is an annual celebration observed on the 1st of April. The history of this playful holiday is somewhat mysterious, but it is believed to have originated in several different cultures.April Fool's Day is now observed in many countries around the world, and its traditions vary widely. In some countries, it is common to play pranks and tell jokes on the 1st of April. In others, the holiday is more subdued and may involve the giving of small gifts or the sharing of elaborate, fictitious stories.Regardless of its' origins, April Fool's Day remains a lighthearted and enjoyable holiday for many people around the world.So here at bRUNch we are going to harness the lighthearted fun with some silly jokes, puns, and light-hearted conversation to fuel those endurance miles. Join in on the fun and happy pun run! Today's workout will be structured: 5 min Dynamic stretches5 min walking warm-up25 min Endurance Pace2 min walk25 min Endurance Pace3 min Fast Finish 5  min walking cool-downDo you have a question you would like featured or answered?Submit it here >>We want to hear from you! Have questions or feedback? Drop us a line at info@timeforbrunch.comFind us on our Instagram or Facebook community page.Thanks for listening!Please consult a physician before starting any new workout routine. Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.

Hello, friend, Oh goodness, as coaches, but more so as runners, the topic for today's Quick Byte is one of the things we wish on NOONE, and while we don't even like to say it out loud, we know we need to peel back the layers and tackle this nitty-gritty conversation. Join us for this quick byte that discusses common injuries runners experience and ways to avoid being on the bench. Haven't yet joined our community page? What are you waiting for? Join a group of fellow movers, shakers, runners, and walkers here, or follow us on Instagram!We want to hear from you! Have questions or feedback? Drop us a line at info@timeforbrunch.comDo you want to have coffee with the coaches? Call us a ring at 347-9BRUNCH or 347-927-8624 or use the form and submit it here >>Thank you for listening! Join the newsletter list to receive updates, special offers, and exclusive behind-the-scenes content. Join the bRUNch bunch on Facebook or follow us on Instagram.