Wife Mother Runner Blog - Wife Mother Runner

My Top 5 Favorite Running Podcasts

March 31, 2021

Do you like to listen to music or a podcast when running? I enjoy listening to podcasts and want to share with you my top 5 favorite running podcasts. I love to learn while running. This is usually the case when I am doing my longer runs. If I am working on speed, music is preferred. Here are the podcasts I recommend for you to check out right away!

My Top 5 Favorite Running Podcasts

1. Another Mother Runner

As a brand ambassador for Another Mother Runner, their podcast is top of my list for favorite running podcasts. I have been listening to them since the beginning of my running journey. Dimity McDowell and Sarah Bohen Shea are the hosts of the AMR podcast, and I’ve had the pleasure of meeting them in person several times!

I love their real talk and their multiple guest co hosts. My favorite episodes are when Sarah and Molly get to talking about everyday things. They can sometimes get going and have me laughing out loud while running. But on an running note, they really do have great content for women runners, as well as mother runners. They’ve expanded over the years and have a lot more episodes to share. Now you can find AMR Trains podcast and AMR Answers as part of their series.

As I mentioned, I am a #BAMRBASSADOR so I have shared, and I will be sharing more from them over the year, so be sure to look for my content from them!

2. RunOhana

My favorite runDisney podcast is The runOhana Podcast with my friends Donna, Brittany, Ryan and Kenny. It’s so good to hear their voices! I miss my runDisney friends! I love their stories of everyday life and running, along with their fun ideas for runDisney races!

My favorite episode so far is their Reimagining RunDisney’s Star Wars Race Weekend episode. Ryan, Donna, and Brittany came up with some creative ideas for runDisney race suggestions. I won’t spoil who the winner of the three options was, so you’ll have to check out their March 26th episode for that!

3. Runner’s Block

My two favorite gomers are launching a new podcast. They started The Runner’s Block podcast. Steven and Anthony are the two gomers who have started their podcast over 10 years ago when they decided they wanted to train for a half marathon.

I highly recommend starting with the Runners Block podcast and getting current with their new podcast, and then go into the archives of the Two Gomers podcast from 10 years back and listen to their story from the beginning. I promise you, you will not be disappointed! It’s lighthearted (most of the time), funny, inspirational and you do learn things about running along the way!

I don’t want to spoil too much of their history; but they do accomplish many goals they set out to do from the half marathon that started it all, to a full marathon and even a triathlon. Their adventures as two regular guys challenging themselves to live healthier is really fun to binge!

A fellow co-worker from my Honeywell days started his own podcast called Inspire Virtual Runs. When I saw that Richard started a Facebook group and had a podcast about running , I sent him a message right away. I love when friends of mine are excited about running. It re-sparks my love for running again. I get excited to share what, and who I know in the running community, and also to learn from them what they are sharing.

I’ve had the pleasure of being a guest on Richard’s podcast twice! I’ve always wanted to have a podcast; but it’s not the right time for me. So in the meantime, if I can be a guest on a show, I’d love it! You can check out my interview with Richard in episode 8. My husband and I also talked with him about heart health in episode 20. You can also join his Facebook group to share and learn more about running.

5. Will Run For…

Will Run For… is another podcast from my runDisney friends. It’s newer in my lineup of podcasts so I am glad to know that I have some episodes to binge listen to. This podcast is hosted by Tom and Diana, and Erin and Michael.

I came across their show via Facebook when they announced a virtual race they are hosting a Virtually Live Race on April 10. This race will be a “choose your own adventure” where you pick the distance, the location and gather your favorite running crew. Runners and Walkers of any ability are welcome to join. Any distance from 1 mile to 100 miles counts and what they hope will make this special is that everyone will run “virtually together” sharing their adventures with each other via social media.

If you are interested, sign up by April 3rd so you can receive your swag before the race. Also check out more helpful running tips within their Facebook group as well!

As always you can join my Facebook group and connect with other runners and others who want to live a healthier lifestyle. I’d love to know what your favorite podcast is. Leave a comment or share with me over at my Facebook page Happy Listening!

Know Before You Go - Your Next Disney Trip

Know Before You Go – Your Next Trip To Disney

March 24, 2021

Many people are heading to Disney for spring break, so I researched things you should know before your next trip to Disney. It will be much different from past trips. It was this time last year that we were planning to take our family vacation to Walt Disney World for spring break. We weren’t able to go because of the pandemic, so now we are getting excited as we prepare for a new adventure this year.

A year later, I am grateful that we are able to traveling by plane again to visit our favorite place. I have been working so hard with very little time off and really need an escape. We have traveled by car for vacation last summer; but we are in need of our Disney fix.

Pack Your Masks

This is the biggest change that is strictly enforced on all Disney properties. You must wear a mask that covers your nose and mouth, and you cannot wear bandanas, gators, or masks with a vent.

There are a lot of cute options around that you can choose from to coordinate with your attire. I found some great KN95 masks to use on the plane from Amazon. I also found a lot of cute Disney masks from various Etsy shops that support furloughed Disney cast members.

Pack several masks to use throughout your day in a zip lock bag to keep them clean and also bring a bag to put the used masks into. It’s also a good idea to bring some disposable masks to keep on hand. When you return to your hotel, you can wash them and hang them to dry for the next day.

Expect Different Experiences

If you have been to Walt Disney World prior to the pandemic, things are much different now than they were then. While some things may not be available like they were in prior years, there are some nice additions and modifications to what you may have been used to.

Riding Attractions

Prior to going to Disney, many people would make their dining reservations and fast pass selections. They are fun things to do as part of your pre-trip preparation. With the parks operating at a 30% capacity right now, they are not offering the ability to book a fast pass. The current wait times for several major attractions are an hour at the longest for the most popular big attractions.

Events That Are Taking Place

During these current months until July, Epcot is hosting the Taste of Epcot International Flower and Garden Festival like they have in previous years. This year it is running the longest it ever has, now ending on July 5. This event will still offer the different outdoor kitchens with wonderful food from various locations around the world.

Some live entertainment shows are taking place throughout the world showcase during the Epcot International Flower and Garden Festival. From concerts in the America Garden Theatre, to the Jammin’ Gardeners at the Canada Mill Stage. This festival is one of my favorites that takes place in Epcot.

Events That Are Not Taking Place

Fireworks and parades are still on hold at this time. I don’t know yet when they will return. I was hoping they would be back for the summer; but it could be wishful thinking. But in lieu of the traditional 3:00 and night time parades, there are cavalcades that pop up throughout the parks with characters and singing that you can still enjoy.

Live entertainment like the many live dancing and singing shows in Animal Kingdom are currently on hold. But I do have some good news! The Festival of the Lion King will be coming back to the Animal Kingdom during this summer.

runDisney is also not holding their races at this time. The Star Wars Dark Side race weekend usually took place in April; but this year it is now converted to a virtual race. The next race in line is the Wine & Dine Half Marathon weekend; but we have not heard anything about registration or if the event will even take place this year.

That leaves us with marathon weekend registration. This too, is usually the time of year that the registration opens up for the popular race weekend. As of today, there is no mention of the 2022 race weekend at all.

Anything that involves getting a large crowd together in one tight space is understandably not a wise idea at the present time. But there is an end in sight, and I’m anxious for new changes and openings to happen throughout the year.

Modifications at the Parks

The first, most important thing to note is the change to how and when you can visit one of the four theme parks. You must have a room reservation, an annual pass, or purchased tickets in order to make a reservation for the theme park you wish to visit. This means you have to plan your trip before taking the trip. You can’t come and go to any park you want anymore.

Park Hopping is still allowed; but you can’t leave your park and enter another park until 2:00 p.m. You have to check which park will allow entry to park hop to by checking the Park Hours calendar and the My Disney Experience app. It’s important to realize that the entry to the second park depends on the park’s capacity limitations. You will be notified in real time via a push notification from the My Disney Experience app.

Hotel Accommodations

Not all of the hotels are open yet. The remaining hotels that are not open yet are listed below with their projected opening dates. In addition to this list below, the Boardwalk is also closed at this time without a reopening date.

May 30, 2021	Disney’s Beach Club Resort
June 6, 2021	Disney’s Wilderness Lodge
Summer 2021	Disney’s Polynesian Village Resort

When you arrive to your hotel, you will have a more touch less experience. Your magic band or the My Disney Experience app can be used to unlock your room. You can use online check-in and direct-to-room service for information about your room. When you receive a notification that your room is ready, you can go directly to the room and you don’t have to stop at the front desk of your resort.

You have to wear your mask at all times when you are not in your room. This also means walking to the pool and at the pool deck. Once you are seated in your chair or swimming, then you can remove your mask.

Dining

You can still dine at many of your favorite restaurants, but there are no longer buffets and self-service stations. The dining plan is no longer being offered by Disney. Buffets are now family style options; and self-service items such as beverages and other options are now served by cast members instead.

At quick-service restaurants, menus are displayed on signage, and you can also pre-order using mobile ordering. At table-service restaurants, you can scan a code with your mobile device to access the digital menu.

The My Disney Experience mobile app now offers a mobile check-in option for select table-service restaurants at Walt Disney World Resort in Lake Buena Vista, Fla. Guests receive a push notification on their mobile device when their table is ready; they can also begin the check-in process by scanning a QR code located in the restaurant’s lobby. (Matt Stroshane, photographer)

There is no longer a dining plan available as there was in the past. You can continue to make reservations to your favorite locations ahead of time. Tables in Wonderland is also not being sold at this time; but they are honoring the discounts with the program for members who had one prior to the closure.

Masks are required in the dining location, even as you wait for your food to arrive. Once you begin eating, then you can remove your mask.

Are You Planning A Trip To Disney this Year?

There appears to be a light at the end of this year long tunnel and more opportunities are opening back up again to allow us to experience the magic of Disney. It’s what you make of it, so remember to have a open mind and patience for the modifications that have been made to keep us safe.

Click here for more detailed information from Walt Disney World regarding their Covid precautions. Please feel free to reach out to me for any questions you may have before I go! Don’t forget to follow my adventures on my Facebook and Instagram stories!

Beginner’s 5K Training Plan

March 19, 2021

DISCLOSURE: THIS POST MAY CONTAIN AFFILIATE LINKS, MEANING I GET A COMMISSION IF YOU DECIDE TO MAKE A PURCHASE THROUGH MY LINKS, AT NO COST TO YOU.

Running is fun and therapeutic. It is also good for your health. It is also a great family activity. I’m going to share with you my beginner’s 5K training plan so you and/or your family can do something together for a good cause and for your own pleasure.

In the past I have shared advice on how to begin running and what you will need to get yourself set up for the sport. Now, I will share some mental preparation and training info to help you successfully fall in love with the sport.

Don’t Be Intimidated

The first step is to believe in yourself. Running is an acquired taste. It can be intimidating at first. A mile may feel like 10 miles, but that’s ok. If you need to take a walk break you can. In fact, that’s how I run. I use the run/walk/run method.

I began running later in life, so I follow a run/walk/run method to help preserve my body and to allow me to run farther and believe it or not, that method of running can also help you run faster! But for now, we just want you to get out and run without worrying about your speed.

Follow My Beginner’s 5K Training Plan

It’s important to have a plan. You can’t just lace up your shoes and run 3 miles right out the door without training. Well, you can, but your body won’t be happy about it. I have put together a beginner’s guide for running a 5K so you have a framework to work from and to know how to safely prepare for running your first 5K.

Download this beginner’s 5K training plan, tape it to your fridge and follow the guidance for a successful race day.

To help with the intervals, you can set up your sports watch for the walk/run interval settings, or you can purchase a simple battery operated interval timer. You can set the start and stop time allowing you to time both the walk and run segments.

Each week you will increase your distance and running time by a small amount. It’s important to take the rest days and to also cross train. Your muscles, tendons and joints need time to rebuild.

Cross Train

Having a strong core and posterior chain is very important to your success when running. Your glutes, hamstrings and quads can become weak when you run and don’t do other exercises. Believe it or not, you end up with “lazy ass” syndrome.

In the upcoming weeks I will also share the different exercises you can do to keep your core and posterior chain strong. The general exercises you can do are squats, lunges, bridges and planks.

Find Your Own Pace

When you begin running, don’t worry about speed at first. To know if you are going at a good pace, the test is usually how you can hold a conversation while running. If you are huffing and puffing while trying to talk, then you are going too fast. Slow it down a little so you can breathe. If you run too fast at first, you will burn out before you reach the finish line.

It is also helpful to incorporate walk breaks into your run. When doing so it helps you to maintain a good pace, allows you to finish your distance on the plan, and makes you feel good about accomplishing something challenging such as running!

Don’t Compare Yourself to Others

As in everything in life, comparison is the thief of joy. I know it is hard not to compare yourself to other runners. I want to be faster, but that’s not my actual goal right now. When I train, I am training to finish the race. If you have a speed goal in mind, we will talk about that in the future.

As a beginner, it’s about completing the race and having a good time while doing so. You are also doing it to make you feel good and for better health. Don’t compare yourself, or think that you don’t look like a runner. Anyone can run. Runners don’t have to fit a specific mold. Remember that next time you think you aren’t a real runner.

Listen To Your Body

When you first start running, you are going to be excited to run. If you are like I was, you may want to run every day. That’s not a good idea. You need to pace yourself. One of the biggest mistakes with first time runners is running too fast, and too often. When you do that, you risk developing shin splints, IT band issues, or a stress fracture.

Of course when you run, there will be some discomfort afterwards. It’s important to know the difference between muscle soreness and an injury. If you do feel like you have an injury, be proactive and go see your doctor. It’s better to get it managed sooner than later. If you continue to run through an injury, you will make it worse. Trust me, I’ve been there!

Are You Ready to Run A 5K Now?

I hope this training plan is helpful to you. Please share your experiences for your first race, I’d love to hear how you do! Also follow me on Instagram for my race photos and tips.

Cute Spring Activewear and a Giveaway

March 8, 2021

Spring is finally almost here and it’s time to update your activewear! I found some cute spring activewear from several shops to share with you. I know I like to get something new for each season to freshen up my workout wardrobe and it also feels good when you have something new to wear.

AFFILIATE DISCLOSURE: This post contains affiliate links. I earn a small commission from qualifying purchases.

Capris and Leggings

I don’t switch from my fleece lined running tights to running shorts immediately as the seasons change. I need to warm up to it. So I prefer to wear capris for a little bit. A lot of this also depends on the weather we have in New England. Some years we go from winter to a hot spring. But this year we are still experiencing brisk temperatures.

Old Navy is my main store to shop for activewear. Their capris and leggings have a high and thick waistband that doesn’t fold over when I am running or doing other workouts like yoga or weight training. I am working on getting rid of my muffin top, so I need a little extra compression around my waist to keep everything tucked in.

I like to shop from Old Navy, Athleta and Target for my activewear. These are some of the items I recommend:

High-Waisted Elevate Powersoft Side-Pocket Crop Leggings for Women from Old Navy
These are great because of their compression and they have a side pocket

High-Waisted Elevate Powersoft Side-Pocket Crop Leggings for Women from Old Navy

Women’s Sculpted High-Waisted Capri Leggings 21″ from Target
Must-have features: single loop drawstring, side pockets, flat seams, UPF 50+ material

I also wanted to point out that I prefer to get darker colors or patterns to hide the sweat marks that happen from running. When you select a lighter color it tends to show, and it’s not a very flattering look.

Running Shorts

I do like to run with shorts; but I don’t like the jogging shorts that bunch up at my thighs and irritate my legs when I am running. Biking shorts solve that problem for me. Sometimes, I also wear a pair of them under jogging shorts.

Here are a few that I find comfortable to wear for running.

Biker shorts with 8″ inseam and side pocket from Old Navy

Women’s Sculpted Linear High-Waisted Bike Shorts 7″ from Target
Must-have features: side stash pockets, flat seams, UPF 50+ rating, full waistband elastic, quick-dry finish

Workout Tops

Workout clothes do tend to end up with a smell over time. Even when you wash them with the special detergents. That’s why it is good to get rid of the old and bring in some new pieces each season. Freshen things up. I prefer tank tops for running and doing weight training. The more lightweight the better. I also don’t like mine tight fitting.

Here are a few I found from Target and Old Navy:

Women’s Essential Racerback Tank Top – All in Motion™
This top just $12 at the time of this blog post. That’s a great price to get a few different colors!

UltraLite Jersey Mesh-Trim Shirttail-Hem Tank Top for Women from Old Navy – just $12!

I would love this top to wear to yoga. It’s reversible to show the twist/wrap in the back or the front. It’s so cute and I love the bright blue color. It also comes in Black and a Cocoa Mocha color. You can also purchase it as a set with jogger pants. This top is $32 from Target.Women’s Reversible French Terry Pullover Sweatshirt- JoyLab™

Sports Bra

One of the first things I like to get is a new sports bra. It’s important to get them because they really take a beating over time and the fabric loses its support. They wear out just like your shoes do!

For running, I highly recommend a zip front sports bra. I don’t know about you; but I hate the feeling of panic that overcomes me when I am trying to escape from my sweaty sports bra after a long sweaty run or workout. The zip front makes putting on, and taking off, the bra much easier. It’s also a full coverage sports bra to help protect your breast tissue from the bouncing from running or a high intensity workout.

Women’s High Support Mesh Back Zip-Front Bra – All in Motion™ from Target
This model is wearing size 34B and is 5’9″.
Features of this bra include: zip-front design, front hook, adjustable front straps, padded cups

For my weight training or yoga workouts, I like the look of the strappy sports bras like this one:

Women’s Light Support Multistrap Longline Bra – All in Motion™ from Target

Athleta carries good high support sports bras in all sizes with and without the front zipper. I like this hustle high support bra:

Hustle Bra B-DD from Athleta

This is definitely going into my shopping cart. I like the design of the criss cross straps in the back for support; and I especially love the purple color.

High Support Cross-Back Sports Bra for Women from Old Navy

Special Discount and a Giveaway

Want to save at Athleta? Subscribe to their newsletter to save 20%. Also, shop their clearance section where items are 60% off! You also receive free shipping when your order is more than $50.

Athleta is giving away five $50 e-gift cards to spend at Athleta!
Submit your email address for a chance to win!

If you have a favorite piece, I’d love to hear what you like! Leave me a comment. I may check it out next time I go shopping!

5 Healthy Heart Habits

March 2, 2021

After I shared my story of my husband’s experience with a heart procedure, I want to raise awareness for healthy heart habits so you can lower your chances of having a heart attack and prevent heart disease.

Men and women are different when it comes to heart disease. I know many of my readers are women and heart disease affects women much differently than it does men. Studies show that the death rate from heart disease is increasing in women who are ages 35-44. That’s very young! Follow these tips I am sharing to improve your chances of a healthier heart and better overall wellness.

1. Family History

The first thing I tend to think of when I hear about someone suffering from a heart attack or heart disease is what they eat every day. I envision someone who is overweight and eats an unhealthy diet. That’s not always the case.

My husband is very fit yet he has heart disease. He has it because of his family history. His mother has had a heart attack and a valve replacement procedure. His dad had open heart surgery for a triple bypass, several stents, and a pacemaker.

As I write this, I am also thinking about my family history. My paternal grandmother died from a heart attack in her mid 60’s. Her first heart attack was when she was just 53 years old! She had multiple heart attacks before the last one took her from us. She couldn’t leave the house to go places anymore because of her heart condition.

Both my grandmother, my father, and my father-in-law also have diabetes. These are risk factors for heart disease. I also keep this in mind for my children’s health. I want them to remain active kids so that it lowers their risk of heart disease later on. If you don’t know your family history, do yourself a favor and find out!

2. Nutrition

Having a clean diet and eating well is good for many reasons besides prevention of heart disease. But avoiding foods with high fats and bad oils is good to help prevent bad cholesterol which will build up plaque in your arteries.

My family has been moving towards a more plant based diet and also reducing the amount of sugar and processed foods we eat. We are making it a priority to have salads and vegetables with our dinner each night as well. I am also working on encouraging the kids to snack on healthier treats like popcorn, berries, yogurt, and nuts.

3. Exercise

Exercising helps reduce the chance of developing high blood pressure. When you work out, you are increasing your levels of HDL (good) cholesterol, which lowers your risk for heart disease by flushing out the LDL (bad) cholesterol out of your system. The more you work out, the stronger your heart and lungs become which train them to work better under stress. This keeps you from getting winded during high-intensity activities.

Exercise isn’t just important to make you look better; it is important to help you feel better. When you exercise you produce endorphins. These are the feel good hormones that put you in a better mood. You also produce dopamine, norepinephrine, and serotonin from simple acts like going for a walk for 30 minutes. These hormones play a very big role in regulating your mood.

When you exercise you are also exercising your heart which is a muscle. Cardio also known as cardiovascular exercise is when you increase your heart rate. This exercise strengthens your heart and increases your blood flow. In addition to doing cardio, it is also recommended by the American Heart Association, to include weight training at least twice a week.

The overall benefits of exercise also include better sleep, better moods, and better fitness. As always, talk to your doctor before beginning any new workout routines.

4. Don’t Smoke

Smoking has always been dangerous, and linked to heart disease. It says it right on the side of the cigarette packs! This also includes vape pens.

My grandmother and grandfather were heavy smokers. When she had her first heart attack she quit immediately. Back in their day, smoking was something everyone did and they didn’t know the potential damage that was happening to their heart and lungs. But it will put you on the high risk list for heart attack and heart disease much quicker if you do smoke.

5. Know Your Body

Most importantly, go get checked when something doesn’t feel right. My husband was experiencing chest discomfort for quite a while. He knew it didn’t feel right and he needed to get it checked. It was best that he was assertive with his doctor to push for more than a stress test or an EKG. Those always came back fine for him. He needed more conclusive testing done.

They sent him for a cat scan with dye which then showed the blockages which required them to do an angiogram to get a better look at the blockage and measure the pressure of the blood flow past the blockage. That determines whether or not a stent would be a recommended treatment to open the artery up and restore the blood flow.

He has now been cleared by his doctor and can resume all activities again. You can listen to our friend’s recent podcast episode that he and I were guests on to talk about heart health.

If there is anything I shared today, I want you to remember to always get checked if something doesn’t feel right. Only you know what feels different or not quite right. So you need to advocate for yourself.

Banana Oat Pancakes Recipe

February 17, 2021

One of my favorite weekend things to do is to take my time and make a double batch of banana oat pancakes. I got this recipes from my 21 Day Fix Fixate Cookbook. I have very few cookbooks that I actually use; but this one is great because it uses clean ingredients, and it’s easy for me to substitute the ingredients for my allergy needs.

This recipe contains amazon affiliate links, but my opinions are my own.

Banana Oat Pancakes Are Allergy Friendly

I love this recipe because it does not use flour or dairy; and I can use an egg substitute for the eggs in the recipe and it comes out just as good! I also add a little extra baking powder to my batch to help make the pancakes a little fluffier.

These gluten free pancakes are packed with 12g of protein per serving! And the carbs are healthy complex carbs. So you can have these with a lot less guilt than the traditional sugary, pancakes made with flour.

Banana Oat Pancakes Recipe

One great tip I’d recommend to you is to add all of the dry ingredients into an airtight container along with a card with the wet ingredients. This way when you want to whip up a batch, you just need to pour everything from the container into the blender and add the bananas, milk and vanilla. It’s super simple!

Banana Oat Pancakes

Print Recipe Pin Recipe

Prep Time 10

Cook Time 5

Total Time 15

Course Breakfast

Cuisine American

Servings 4

Equipment

Blender

Ingredients

1 cup unsweetened almond milk
2 large eggs (or an egg replacement - I like Bob's Red Mills egg replacer or flaxseed meal)
1 large ripe banana
1 tsp pure vanilla extract
1 tsp baking powder
1/2 tsp ground cinnamon
1 dash sea salt
2 cups old-fashioned rolled oats
1/2 tsp extra virgin organic coconut oil
3 cups fresh mixed berries

Instructions

This recipe is SUPER easy!
Add all of the ingredients into a blender and blend until smooth.
Heat a skillet with the coconut oil to medium-low heat.
Pour batter into the skillet.Wait about a minute for the batter to bubble around the edges.
When bubbling, flip the pancakes and cook for another 90 seconds.

Video

Keyword dairy free, egg free, gluten free, pancakes, vegan

Freezing Your Banana Oat Pancakes

These pancakes are great to freeze and pop in your microwave for 60 seconds on each side to reheat. I like to do this so I have easier grab-and-go healthy, gluten free options for my breakfast each day. Whether its Bob’s Red Mill oatmeal or sausage with avocado and sweet potato puffs, I can grab something quick with no guilt.

Cookbook Giveaway

If you would like to make simple and satisfying real-food recipes, I am hosting a giveaway for the Clean Eating For Busy Families cookbook. My kids also enjoy helping in the kitchen. As they are getting older I want to encourage them to be more creative in the kitchen with snacks and dinner ideas.

a Rafflecopter giveaway

Will you make these pancakes? I’d love to hear when you think of them when you do!