Time for bRUNch with Shelby & Christine

Coach Shelby & Coach Christine

Welcome, friends, We get it; getting out the door for your long run can be hard, and those long miles can feel lonely. Not anymore, cause it's Time for bRUNch! Lace-up and join RRCA-certified coaches Shelby & Christine for a fun, structured long-run workout with a conversation about running, friendship, and life. What makes this a bit different than your typical podcast is that you will be "coached" by two women just like you. Coaches Shelby and Christine both came to running later in life. They soon realized that their running shoes had a magical ingredient that helped them become healthier, happier, more connected, and more confident. Both coaches share a philosophy that YOU are a runner, and you deserve to be supported and encouraged no matter what pace you run or the distance you are running. So, friends, are you ready? Cause Coaches Shelby & Christine have been cookin' up some goodness for you. Let's go; it's time for bRUNch. read less

Transform Your Life with Running: Insights from Olympian & Coach Jeff Galloway
Today
Transform Your Life with Running: Insights from Olympian & Coach Jeff Galloway
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.
70-min long run workout - Runner's Etiquette for Navigating the Road, Race day, and Spectator Support
5d ago
70-min long run workout - Runner's Etiquette for Navigating the Road, Race day, and Spectator Support
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.
65-min Embracing Diversity and Empowering Runners: Meet Brandy Talamoni, the Inclusive Running Advocate
May 19 2023
65-min Embracing Diversity and Empowering Runners: Meet Brandy Talamoni, the Inclusive Running Advocate
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.
TFB Quick Bytes - Insider Tips for Club runDisney with Guest Aaron Nool of @noolrunnings
May 17 2023
TFB Quick Bytes - Insider Tips for Club runDisney with Guest Aaron Nool of @noolrunnings
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.
2.5 hr. Long bRUNch Empowering Women Runners: Celebrating Mother's Day Special
May 12 2023
2.5 hr. Long bRUNch Empowering Women Runners: Celebrating Mother's Day Special
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.
75-min Long bRUNch - Cinco de Derby Spicy Progression Run
May 5 2023
75-min Long bRUNch - Cinco de Derby Spicy Progression Run
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.
2+ hr. Spring(time) across the pond to London Marathon with Kristen Gordon & Stephanie Diaz
Apr 21 2023
2+ hr. Spring(time) across the pond to London Marathon with Kristen Gordon & Stephanie Diaz
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.
80 min Long bRUNch - Unicorns in Springtime (Surprise) From Boston to Orlando
Apr 14 2023
80 min Long bRUNch - Unicorns in Springtime (Surprise) From Boston to Orlando
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.
65-min April Fool's Day Fun Pun Run
Apr 1 2023
65-min April Fool's Day Fun Pun Run
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.