Pep In Your Step

Sole of the City 10K Training starts Saturday! I am super excited to be coaching this group again leading up to one of my favorite races of the year (peep the above photo of me running it last year with friend & fellow coach Aliya)
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Join us for all of the hard work and fun along the way. Whether you're just starting to run or want to achieve a 10K PR, you have a place in our awesome group.
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⭐FIRST DAY & INFO SESSION: Saturday (2/15) at 7:30am at Charm City Run Fells Point. Try out the first practice and experience the supportive group atmosphere for yourself! ⭐We meet Tuesdays at 6:30pm and Saturdays at 7:30am until 10K race day on April 11th. You also get weekly training plans to follow, store discount, access to special clinics and more!
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Message me with questions. Hope to see you on Saturday!

Enjoyed a hot & hilly run previewing the first section of the Charles Street 12 last week with some rockstar members of our training group. These ladies (+ Angie not in the picture) showed up and ran strong. Those Towson hills are no joke but now you know exactly what to expect on race day! Inside scoop - this race has some uphill at the start. :)
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If you can, I recommend trying to preview your race course as much as possible before you toe the starting line. If you live close enough, a training run or workout along the course can help you visualize your race day route. Take note of any notable features - hills, turns, funnels, shade, potential muddy spots, etc. use this knowledge to make a plan for race day. If this isn't possible, use your run/walk warmup on the day of the race to at least get an idea of what the start is like. Any insight you can gain prior to the race is extremely helpful and will help you feel more prepared and at ease. If I have run a race before, I like to envision the course during my training runs.
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What starting lines are you envisioning for your future? Will you/have you previewed the course? (If you are running Charles Street you've got 3 more chances these next Thursday nights!)
@ The Shops at Kenilworth

This weekend I had the honor of representing with at the Free to Breathe Yoga Challenge in Baltimore. Every day, it becomes more and more clear that cancer is becoming a common diagnosis. We all know family members, friends, co-workers and acquaintances being diagnosed. Using movement to make difference for important causes like fighting cancer is one of my biggest passions. Thank you to everyone who donated to my fundraiser for the Lung Cancer Research Foundation. It means so much to me and more importantly, to those who have been and will be diagnosed with lung cancer. If you would still like to contribute to research for lung cancer prevention, treatment & cure - you can click the link in my bio to help us raise the remaining $36 of our goal. If you take nothing else from this post - appreciate your ability to breathe in and breathe out - whether on your yoga mat or not. Never take that for granted. ♥️

This training group is a mix of new & familiar faces and a combination of all paces. Today we took our first steps towards achieving big fall goals including finishing the Charles Street 12 for the first time, setting new PRs, running half marathons, teaming up for relays, finding consistent running routines, being held accountable and more. I had a feeling that this was going to be a very special group and I can already tell that my prediction was correct. I can't wait to guide these amazing runners along their summer training journey and witness all that they will accomplish.
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Whatever your fall race goals - NOW is the time to take your first steps. Start chipping away at those goals one run at a time. Let's get after that summer training!

They say you shouldn't pick favorites but....Charles Street 12 Training is by far my favorite group to coach. Runners in this group end up running farther and/or faster than they ever have before and it is a special opportunity to be a part of that process. No matter where you are right now, my job is to get you where you need to be by race day on August 31st. My goal as a coach is to watch you cross that finish line happy and healthy!
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OK so - now is your chance to join all of this fun! Charles Street 12 Training starts THIS SATURDAY. You can check out the full details and register online with the link below or just show up on the first day to give it a try with no obligation. We meet at 7am on Saturday at Charm City Run Fells Point. I know this is going to be a very special group and I would love for you to be a part of it!
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Training includes - Tuesday speed/hill workouts, Saturday distance runs, weekly training plans, CCR store discount, logo training premium, education on running topics, access to me as your coach and the support of an amazing group of runners.
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So what are you waiting for? Let's get running! Message me with any questions. Hope to see you bright and early on Saturday morning!

DETAILS & REGISTER: http://www.charmcityrun.com/charlesst12-training

🌏Happy Global Running Day!🌍 Today we appreciate the power of the run even more than usual. Whether you go for a run every single morning or find yourself hitting the treadmill every once in a while, running can play a positive role in your life.👣 It can be a stress reliever, an opportunity to see how far/how fast you can go, a way to earn shiny medals, a social opportunity, a means of transportation, a reason to spend quality time outside, your time to escape, a chance to explore, a sweat release or some much needed alone time. 🏃🏾‍♂️Whether your next run is today or a month from now, I hope you appreciate your ability to get out there. I hope you embrace the feelings of empowerment and strength that running brings you and that you carry those feelings into the rest of your life. 🏃🏻‍♀️I think it's pretty dang cool that the simple act of putting one foot in front of the other brings us all together to relate & connect. Let's keep running, relating and connecting. 🌎 Happy running!
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Also - what is running for you? Why do you love to run?

This is one of those crazy weeks! All good stuff but busy for sure. Busy days can leave you feel frazzled trying to fit in your workout - trying to find an hour to go to the gym or fit in your 6 mile run can feel impossible. And when that happens - know that it is OK to not fit it in. Maybe you just get in 2 miles or take 10 minutes to stretch. Or you walk around the block to clear your head. Maybe you do a 5 minute core workout or a 15 minute circuit. Life isn't always going to allow you to following your training plan to a T. Be happy with what you can do! A few minutes of movement can make a big difference in your day. So do what ya can today and then move on to tomorrow! Cheers to crushing the rest of the week and getting in your minutes of movement when you can!

I choose to be vegan every day.
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One of the most common questions I am asked - "What food/meat/dairy products/non-vegan item do you miss the most?" Honestly, I don't have an answer. And it's because I don't use veganism as a restriction. I choose to eat plants because they make me feel good and I think it is the most sustainable way to eat for our planet.
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Maybe you are you reading this and saying, "that's nice but I don't want to eat vegan." That is OK! But here is my challenge to you - learn about meat & dairy production. Understand the resources it takes to make these foods - land, water, fuel, etc. and make your choices about what you eat accordingly. Maybe think about choosing to explore other options and switching things up now and then. You don't need to give yourself a label, just realize the impact your food choices have on the environment. In a world that often makes us feel like we can't do anything to create positive change, this is one way we can make a big difference every single day. How cool is that? Below are some nuggets of info for you to think about -
💧It takes 100-200x more water to raise a pound of raise a pound of beef than it does to raise a pound of plant food
💡Plant-based proteins can be raised with 8x less energy costs than meat-based proteins
🌱All the livestock in the world creates more pollution than all of the modes of transportation in the world combined (cars, airplanes, trains, etc). Plants clean the air.
*Source = Global Citizen
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Eating sustainably doesn't have to be an all or nothing option. Educate yourself. Make empowered food choices. Feel good. Repeat. I'm not here to judge, just here to share my thoughts. 😊

👍🏼2 thumbs up for all the fun things headed your way in the next 2 months!!!!👍🏼
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I am so excited for all of the amazing barre and running opportunities I have planned for all of you fellow Baltimore guys & gals!!
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💪🏼First up is Summer Speed & Strength workouts starting next Thursday, May 9th. We start with body weight strength work, running drills and then run a fun & challenging interval or hill workouts. You can sign up for the series or individual Thursday workouts. (link below)
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🏅Charles Street 12 Training starts June 15th - train for one of my favorite races in Baltimore with an awesome group.
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🏃🏽‍♀️The next Barre for Runners Series starts next Monday - May 6th! I would love to have you join us for the next 4 weeks as have fun getting faster and stronger with every small move.
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🧘🏻‍♂️Donation Barre classes for Free to Breathe on May 18th (at Barrevolution) and June 2nd (at Charm City Run Fells Point).
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Message me or comment below for details or if you have any questions. I would love see you on the run or at the barre!!

http://www.charmcityrun.com/summerspeed

I have daily gratitude section of my planner and usually I find myself most thankful for the amazing people in my life, the opportunities to make a difference at my job and the ability to move. Monday's gratitude was - "I am grateful that movement allows me to be the best version of me." The past few days I have felt sad and low energy. No particular reason. The exception to that is when I get the chance to move - especially when I'm with other people, whether for a run, gym workout or fitness class. That is always my favorite time of day and after I run, I know that I am a happier and more productive human. I encourage you to find a way to move today that brings you joy. That might be getting out for a walk in the fresh air or calling a friend to try a new fitness class. Whatever it is, be grateful for your ability to move today and the chance to be the best version of yourself. How are you going to move today? Share below!

The next Barre for Runners Series starts TOMORROW!! Message me or comment below if you're interested in joining! We would love to have you at the barre. :)

Mondays from 7-7:45pm
Barrevolution Timonium
April 8th-29th (4 workouts total)
$49 Registration

Sign up here: https://barrevolution.pike13.com/schedule #/list?dt=2019-04-08<=staff

🧘🏼‍♀️I take breathing for granted. The ability to connect with my breath during a yoga class, catch my breath after a tough run and simply breathe freely in and out every minute of every day.
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👄I recently learned that Lung Cancer is the World's #1 Cancer Killer and in the US, more people die of lung cancer than pancreatic, breast and prostate cancer combined. I want to do my small part to change these statistics and improve lung cancer outcomes.
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⭐I will be fundraising for the Lung Cancer Research Foundation leading up to the Baltimore Free to Breathe Yoga Challenge on June 22nd. Although I do not personally know anyone affected by lung cancer, this is my way to use movement to do good for others. My goal is to raise $500 to support research for the prevention, diagnosis, treatment and cure of lung cancer.
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♥️Here's where you come in - I am asking you to consider donating $5, the cost of a latte ☕, to the Lung Cancer Research Foundation. By doing so, you are making a difference for the many families affected by lung cancer. You can click the link below to make your donation. Thank you, thank you, thank you.
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I hope one day everyone can be free to breathe.

DONATE: http://participate.lcrf.org/goto/lizzypeper